CrossFit MontCo – CrossFit
Warm-up
Friday Warm Up (No Measure)
2 rounds of-
1 minute bottom squat hold
20 air squats
10 push aways
10 push ups
HERO 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
To learn more about The Seven click here
Female RX weights:
95# thrusters
165# deadlifts
53# KB
*Guys that are RXing will have to share the gorilla KB
*this will take longer than 40 minutes, prepare or scale accordingly, or cap yourself at 40 mins
*scale options for HSPU: box HSPU, shoulder press, hand release push-ups,