CrossFit – Fri, Mar 17

Westshore CrossFit – CrossFit

Warm-up

On 6 Min Clock: (No Measure)

200 M Run

10 push-ups

10 sit-ups or v-ups

10 ring rows

100 M Run

7 handstand push-ups //push-ups

7 knees-to-elbows

7 burpees

7 pull-ups

BenchMark WOD

The Seven (Time)

7 rounds for time:
7 handstand push-ups
7 thrusters (95/135 lb)
7 knees-to-elbows
7 deadlifts (165/245 lb)
7 burpees
7 KB swings (53/70 lb)
7 pull-ups

SX:
5 rounds for time:
7 push-ups
7 thrusters (65/95 lb) (35/45 lb)
7 knees-to-elbows
7 deadlifts (105/155 lb) (55/75 lb)
7 burpees
7 KB swings (35/53 lb) (18/26 lb)
7 jumping pull-ups

In honor of the the seven CIA officers, whose lives were taken in the line of duty. A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in Southeastern Afghanistan on December 30, 2009, after posing as a potential informant reporting on Al Qaeda.

Cool Down

Stretch (Checkmark)

Accumulate:

2:00 seated straddle stretch

– Hold :40 on the left leg, right leg, and in the center.