Individual Warm-up:

Complete prior to class.

Group Warm-up:

Jump Rope 5 Minute AMRAP

Announcements/MOB:

  • Do you have kids between 5 & 13? Sign them up for CrossFit Kids!
  • Roll out

Skills & Technique: (Click below for links to more info)

Wod:

The Seven
 
7 Handstand Push-ups
7 Thruster 135/95 lbs
7 Knees-to-elbows
7 Deadlifts 245/175 lbs 
7 Burpees
7 Kettlebell swings 32/24kg
7 Pull-ups
 
Seven Rounds for time.
Time Limit: 40 Minutes
 
 
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. 

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