The Seven

7HSPU

135lbs thruster7 reps

7K2E

245 deadlift 7 reps

7 burpees,

7 KB swings 2 pood

7 pull ups

UFC fighter and Scranton native Brian Stann, pictured below with head trainer Tom Casey, dropped by Crossfit Scranton to get in a quick but punishing workout in preparation for the next time he steps into the octogon. We here at Crossfit Scranton would like to wish Brian nothing but great success on his road to UFC glory!

20 minute AMRAP
Add a rep each round
1,2, 3 and so on
Of K2E
KB swings (55/35)
Box jump 20′

3 sets of Max reps Back squat

Males: Bodyweight

Females: 2/3 Bodyweight

Post reps each round and total

Ca$h out

20 thrusters (95/65)

20 box jumps 24′
20 pull ups
Rest 1 minute repeat for total 3 rounds

800 meter run for time

4 Rounds For Time:

2oo meter run

25 deadlifts (males-135lbs, females-95lbs)

10 ring dips

50 Double unders

100 power cleans

at the top of every minute 5 squat thrusts

then 100 shoulder tp overhead,

at the top of every minute 5 squats

choose your weight 115, 75, 65, or 45

Fight Gone Bad

3 rounds one minute of each exercise with a one minute rest in between rounds. Score is total number reps/calories

Wall Ball Shots (20′ -14′ 9′)

SDLHP(75/55)

Box Jump 20′

Push Press(75/55)

Row (Calories)

4 rounds for time:

400 meter run
50 squats

3o minute AMRAP (As Many Reps As possible)

30 Burpees 1 time

5 Wall Ball Shots 20-10-14-9

5 KB Swings 53/35

5 Box jumps 20′

5 push ups