Hero WODsFor time
The Seven
The workout
7 rounds for time of:
7 handstand push-ups
7 thrusters
7 knees-to-elbows
7 deadlifts
7 burpees
7 kettlebell swings
7 pull-ups
♀ 95 lb (43 kg) thrusters, 165 lb (75 kg) deadlifts, 53 lb (24 kg) kettlebell
♂ 135 lb (61 kg) thrusters, 245 lb (111 kg) deadlifts, 70 lb (32 kg) kettlebell
About The Seven
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on Dec. 30, 2009, after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched into the memorial wall at the CIA, forever in their names.
Read the full tribute on crossfit.comSource: crossfit.com
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