CrossFit Empire South – CrossFit
Benchmark Metcon
The Seven (Time)
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
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
Post Workout Mobility
Stretching (Checkmark)
Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.
CrossFit Empire South 