9-3-18 “The Seven”

2
Sep

9-3-18 “The Seven”

Announcements

Barbells, Bros & Brews – Friday, Sept 7, 6pm. Did you get your ticket yet?
Barbells for Boobs – Challenge for Charity starts next Monday – get registered now and make your Coaches dance!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400M Run

2 Rounds

7 KB Deadlift (Moderate Weight)

7 push-ups

7 air squats (3 second count down and up)

7 Russian KB Swings (Same weight)

Warm-up

Warm-up (No Measure)

Bar Warm-up

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
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Women 95/165/53

Partner WOD – Partner 1 starts on HSPU, Partner 2 follows on Thrusters. Partners alternate every other movement.

40 Minute Time Cap

Metcon (Time)

“The Seven Scaled”

7 Rounds of:

7 Hand Release Push-ups

7 Thrusters 95/65#

7 Hanging Knee Raises

7 Deadlifts 155/105#

7 Burpees

7 KB Swings 53/35#

7 Ring Rows
These are the approved scaling for each movement