5 x 3 front squat (max effort)
5 x 3 Press (max effort)
5 x 1 deadlift (max effort)

5 rounds for time:

10 clean and jerk 115

15 ring dips

20 box jump

400 m run

For time

Run 1600 m

75 hand release pushups

Row 1200 M

50 lunges

Run 800 M

30 box jumps

Row 400 m

20 burpee pullups

30 Min amrap

10x snatch 115

15x wall balls

20x burpee box jumps

500 m row

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