Seven
Firebird CrossFit – All Levels
WOD
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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Rx+
7 Handstand Push-ups
7 Thrusters (135/95 lb.)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb.)
7 Burpees
7 KB Swings (24/16 kg.)
7 Pull-ups
7 rounds
Rx
7 Handstand Push-ups
7 Thrusters (95/65 lb.)
7 Knees-to-Elbows
7 Deadlifts (185/135 lb.)
7 Burpees
7 KB Swings (24/16 kg.)
7 Pull-ups
7 rounds
Fitness
7 Pike Push-ups / Push Up
7 Thrusters
7 Sit-ups
7 Deadlifts
7 Burpees
7 KB Swings
7 Ring Rows
7 rounds