Sat 8 July

CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

‘The Seven’ – 7 RFT of:

7 x Handstand Pushups

7 x Thrusters

7 x Knee to elbows

7 x Deadlifts

7 x Pushups

7 x Kettlebell Swings

7 x Pullups
Select a weight for the Thrusters and Deadlift that will allow you to go UB every round. You want to be able to keep moving the whole way through this WOD.

Scale to 6 Rds of 6 Reps of each movement, or 5 rds of 5 reps of each.

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