Agate Pass CrossFit – CrossFit
Warm-up
Metcon
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
Emily and Roger’s first WOD together at APCF… And hopefully not their last! But for now, they have requested to do this together as their farewell WOD because they would like to see how far they have come here at Agate!
We are sad to see you two leave but excited for what is to come for you in San Diego!
You will be missed!
