CrossFit Goat – CrossFit (Goat)
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Deadlifts, 245#
7 Kettlebell Swings, 70#
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
Strict 45 Minute Time Cap
A hero workout in CrossFit, The Seven is a workout dedicated to seven CIA operators lost in the fight against terrorism.
On the thruster barbell, we are looking for a weight that can be completed for 10+ repetitions unbroken when fresh.
On the deadlift barbell, we are looking for a weight that can be completed for 10+ repetitions unbroken when fresh.
As long as equipment allows, use separate barbells for these two movements to avoid weight changes.
DB Thrusters (30/20)
Scaled Burpee (walkback/no push-up)