Barnes Corner CrossFit – CrossFit

Warm-up (No Measure)

3 Rounds:

7 pushups

7 squats

7 Russian Baby Makers

7 PVC Shoulder Dislocates
0:00-10:00 to warmup and mobilize.

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
Workout Begins at 15:00

Scaling Options:

Hand Raise Pushups

Dumbbell Thrusters