DFC CrossFit – CrossFit
Labor Day Challenge
8:00am – One Class Only
Open Gym until 11:00am
A: 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
*THIS IS RX++
Conditioning
Select a version of “The Seven.” Time cap 45 min. Options include a solo version, partner wod or team of 3. If you are doing the partner/team you must share all the same barbells.
B: The 7 (DFC RX) (Time)
7 Rounds of:
7 HSPU
7 Thrusters 95/65#
7 Knees-to-elbows
7 Deadlifts 195/135#
7 Burpees
7 KBS 53/35#
7 Pull-ups
C: Team 7 (DFC RX) (Time)
With a partner complete 7 Rounds:
7 HSPU
7 Thrusters 95/65#
7 K2E
7 DL 195/135#
7 Burpees
7 KBS 53/35#
7 Pull-ups
Rx+
Thrusters 135/95#
DL 245/165#
KBS 70/44