The Seven

By Sean 0
August 04 2020

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

Then

5-7 reps of each movement with empty bar with coach.

35 min cap

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
To learn more about The Seven click here
Women’s Rx

Thrusters 95lbs

DL 170lbs

KBS 53lbs

Modifications

HSPU to ab mat or box

Thrusters at 10 reps unbroken when fresh

K2E to T2B, hanging knee raises, or T2Rig

DL at 50% of 1RM

KBS 10 to 15 reps unbroken when fresh

Pull Ups to ring rows

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