The Seven

CrossFit Kent Island – CrossFit


Warm-up (No Measure)

50M Bear Crawl

50M Broad Jump

50M High Knees

25M Duck Walk

25M Crab Walk

25M Sandbag Bear Crawl
Pre-WOD mobility:

Lat smash (2 min each side)

MBOD (2 min each side)


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

Post-WOD Recovery

Banded OH distraction (2 min each side)

Blue angel (2 min each side)

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