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23
01
2017

Monday

CrossFit Goat – CrossFit (Goat)

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
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.

Performance:

Pike Pushups

Thrusters (95/65)

Deadlifts (185/135)

KBS (55/35)

Fitness:

Push-ups

DB Thrusters (30/20)

Deadlifts (95/65)

Scaled Burpee (walkback/no push-up)

KBS (35/20)

Ring Rows

author: Amanda Greaver