281-909-7479
1904 A El Mar Ln,
Seabrook, TX 77586

10–12-2017

October 12, 2017

CrossFit Seabrook – CrossFit Core

Warm-up

The 7 Warmup (No Measure)

30 sec assault bike sprint

Then 1 round of wod 1 rep each

1 round of wod 2 reps each

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

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