CrossFit Effects – CrossFit

Home: GZ 4.3 (Time)

Run 400m

21 KB/DB Swing

12 Pull ups / Burpee
3 Rounds

Rx+5rnds

CF: 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