7 Wonders

26.2 CrossFit – CrossFit

**“If you set your bar at “amazing,” it’s awfully difficult to start.” – Seth Godin**

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Warm-up

Warm-up (No Measure)

Easy Row

Active Samson

Straight Leg Sit-ups

Moderate Row

Inchworm to Push-ups

Hollow Hold

Faster Row

Front Plank to Push-up Plank

Arch Hold

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Metcon

7 Wonders (Time)

3 Rounds:

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)

700/500 Meter Row

3 Rounds:

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)

700/500 Meter Row

3 Rounds:

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)
* The workout flows like this:

7 Deadlifts + 7 Toes to Bar + 7 Push Press

7 Deadlifts + 7 Toes to Bar + 7 Push Press

7 Deadlifts + 7 Toes to Bar + 7 Push Press

700/500 Meter Row

7 Deadlifts + 7 Toes to Bar + 7 Push Press

7 Deadlifts + 7 Toes to Bar + 7 Push Press

7 Deadlifts + 7 Toes to Bar + 7 Push Press

700/500 Meter Row

7 Deadlifts + 7 Toes to Bar + 7 Push Press

7 Deadlifts + 7 Toes to Bar + 7 Push Press

7 Deadlifts + 7 Toes to Bar + 7 Push Press

* The intended time range for this piece is between 12-20 minutes

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