Bell House Fitness – CrossFit

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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MOD 1

5 rounds for time:

7 handstand push-ups

7 thrusters (65/95 lb)

7 knees-to-elbows

7 deadlifts (105/155 lb)

7 burpees

7 KB swings (35/53 lb)

7 pull-ups

MOD 2

5 rounds for time:

7 push-ups

7 thrusters (35/45 lb)

7 hanging knee raises

7 deadlifts (55/75 lb)

7 burpees

7 KB swings (18/26 lb)

7 ring rows