03/30/2015

CrossFit XD – CrossFit

Tabata Warm Up A (No Measure)

2 Cycles (8 min)

1st and 5th Round: Power Cleans (empty bar)

2nd and 6th Round: Dead Bug Hold

3rd and 7th Round: Push Press

4th and 8th Round: Superman Hold

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 officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
35 min cap

Women’s weight

#95 Thrusters

#165 Deadlift

#53 KBS

Written by adminxd on March 30, 2015. Posted in Uncategorized

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