NOVA Strength and Conditioning, NOVA CrossFit, Saturday, 10.21.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Saturday, 10.21.2017, Springfield, VA

Warm up

“The Seven”
With a partner, complete:
7 rounds for time of:
7 Handstand push-ups
7 Thrusters 135/95
7 Knees to elbows
7 Deadlifts 245/165
7 Burpees*
7 Kettlebell swings 70/53
7 Pull-ups

*Reps may be divided in any manner, however, BOTH athletes complete ALL burpees.
*30 minute time cap
*If Scaling: Deadlifts should be touch and go. Thrusters should be unbroken.

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