Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

10 minutes to establish a heavy Clean & Jerk, then EMOM for 6 minutes, do 3 Power Cleans at 70- 75%

As many rounds as possible in 12 minutes of:

200m Row
5 Thrusters (115 lb./75 lb.)
5 Front squats (115 lb./75 lb.)
5 Handstand push-ups
5 Toes to bar

Post loads and completed rounds to comments.


Best photos from NASA in 2013, Wired.com

What are your BEST moments from 2013 or your favorite events of the past year?

1. Best WOD of 2013?
2. Best Movie of 2013?
3. Best Book of 2013?

We welcomed many new friends into CrossFit Seven this past year, and many of you celebrated your first CrossFit Anniversary with us in 2013! Several of you had babies in 2013 – what a great year!! Here’s to a wonderful 2014!

Post thoughts to comments.

Monday WOD, December 30, 2013