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
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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
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