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The Seven

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Workout

4.21.18

Warm-up

Running Warm-up

400M Run
20sec Toy Solider
20sec Bum Kickers
20sec High Knees
20sec Elbow to ankle
20sec Inchworm
20sec Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
1 min couch stretch each side

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

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Whiteboard:

Saturday, April 21, 2018

Male Clients

Female Clients

Jeni
Jones

7:30 AM Saturday CrossFit

16:54

2 abmat hspu 26# goblet squat k2e 35# dl situps 26# american kbs ...

Nikki
Slaugh

7:30 AM Saturday CrossFit

18:27

4 rounds...had to go 55#, 135#, 35# and some BUTTERFLY P/U!!🙌🏻�...

Stephanie
Nix

7:30 AM Saturday CrossFit

19:34

4 rds