The Seven

Posted: 22nd February 2014 by jruffing27 in Uncategorized
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Main – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds
7 push-ups
7 thrusters w/ pvc/bar
7 sit-ups
7 deadlift w/ pvc/bar
7 burpees
7 kb swings
7 pull-ups

Metcon

The Seven (Time)

7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups

Buy-Out

Warm-up (No Measure)

Stretch and roll out.

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