22Nov2017

CrossFit Reality – CrossFit

Gymnastics

Metcon (No Measure)

EMOM 15min – for quality

Min 1: 30 double unders

Min 2: 20 air squats or 10 deck squats

Min 3: 2 Snatch + snatch balance + OHS (For Quality – start with 65/95 or empty BB and increase each round

Metcon

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
Partner Style:

Athletes can break up reps however they like.

Teams will need to ride 20 cals between each round.

Woman’s weight 95/165/53lbs