Saturday Hero WOD

CrossFit First Creek – CrossFit

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

Partner Metcon

Metcon (Time)

AFAP w/Partner

Seven rounds for time of:

7 Handstand push-ups

7 Thrusters, 135#/95#

7 Knees to elbows

7 Deadlifts, 245#/155#

7 Burpees

7 Kettlebell swings, 70#/53#

7 Pull-ups

Partners alternate exercises, Partner 1 Works while Partner 2 Rests

Metcon

Metcon (Time)

Almost Seven

Seven rounds for time of:

7 Push-ups (Pike/Press-Up)

7 Thrusters, 95#/65#

7 Knee Raises

7 Deadlifts, 185/125

7 Burpees

7 Kettlebell swings, 53#/35#

7 Ring Rows