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

2-06-2017

February 06, 2017

CrossFit Seabrook – CrossFit

Warm-up

Squat Ready (No Measure)

400m run

20 high knees

20 butt kicks

20 high kicks

20 lunges

Weightlifting

Back Squat (4xme)

Moving up in weight this week to 75%. Still 1 min of work and :20 rest

Burpees (AMRAP – Reps)

Chest and hips must contact floor and feet must leave floor with hands overhead
Plate burpees

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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