07/03/16

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 6 (No Measure)

In a pair:

Run 400m with 9/6kg wall ball

THEN

2 rounds each (alternating between partner, one round at a time)

Row 10 cals

10 pushups

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 officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here