Mallard Crossfit – CrossFit
“Better than Yesterday”
With better muscle coordination overall body mechanics are improved
The Seven (Time)
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Deadlifts (245/165 lb)
7 Kettlebell Swings (2/1.5 pood)
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
Share bars as needed in this WOD. The Thruster bar and the Deadlift bar will be different.
45 min cap.