CrossFit – Fri, Jun 20
Sizzling Summer Cooking Class – Monday June 30th – FREE to everyone. Learn how to maximize your food prep and minimize your time. RSVP: Lorim@Crossfitsr.com 12 spots available
Warm-up
The Seven (Time)
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
https://www.wodconnect.com/workouts/the-seven
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
https://www.wodconnect.com/workouts/the-seven
Cooldown
up/down dog
pigeon
3 pos scorpion
10:
alt runers lunge
10 alt scorpion
pvc – shoulder press
thruster
knee raise
deadlift
burpee
hang power snatch
scap pull ups
bar: 5 ea
shoulder press
thruster
knee raise
deadlift
burpee
kb swing
pull up
Build to load 3 reps each for the metcon