Happy B-day TOM!

CrossFit MontCo – CrossFit


Friday Warm Up (No Measure)

2 rounds of-

1 minute bottom squat hold

20 air squats

10 push aways

10 push ups


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,

Categories: WOD

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