Hero Friday

CrossFit Skiatook – Crossfit/Bootcamp blended

View Public Whiteboard

Stretching and Mobility

Tabata

Wall Ball Shots

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
Scale all weight and movements as needed. Everyone involved at every level! please score your time as we will do in 6 months again 🙂

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