The Seven

7 rounds

7x Handstand push-ups

7x Thruster (135#)

7x Knees to elbows

7x Deadlift (245#)

7x Burpees

7x KB swings (2 pood)

7x Pull-ups

 

 

 

 

 

 

 

 

 

 

 

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

--Courtsey of Crossfit.com

For  time (time = total time-27 minutes)

1 x 1600 (8 min rest)

2 x 800 (5 min rest )

4 x 400 (3 min rest )

5x1 clean and jerk max effort

3 x 5 barbell row max effort

 

(if time allows)

21-15-9

Toes to bar

Kettle bell snatch (1.5 pood)

Double unders

For Time:

800mrun

20 snatch 95

20 Deadlift 225

 

400m run

15  snatch 95

15 deadlift 225

 

200m run

10 snatch 95

10 deadlift 225

 

100 m run

5 snatch 95

5 deadlift 225

Max Effort
3 x 5 squat
3 x failure ring dips
(if time allows)
15 min AMRAP
10 ring pushups
15 KB swing 2 pood
20 double unders

20 min AMRAP

5 HSPU

10 double unders
20 Box Jumps
25 Sit ups (ABMAT)

Rest day