4th of July

Great Woods CrossFit – CrossFit

Mobility

Banded Pec x 60 secs

Banded PNF Hamstring x 60 secs/side

Warm-up

Run 400m

Then Perform

2 Rounds: 5 reps each of:

Single Arm Kettlebell Press

Kettlebell Deadlifts

Kettlebell Swings (Russian)

Kip Swings/Ring Rows

Burpees

-then-

Run 400m

Metcon

The “Dumbbell” Seven (Time)

7 Rounds for time of:

7 Handstand Push-Ups

7 Thrusters, 50/35 lbs

7 Knees-to-Elbow

7 Deadlifts, 50/35 lbs

7 Burpees

7 Kettelbell Swings, 70/53 lbs

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