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Thursday, July 23, 2015



CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

The Seven

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. 

"The Seven" Seven rounds of:
  • 7 Handstand push-ups
  • 135 pound Thruster, 7 reps A)135/95,B)115/75,C)95/55
  • 7 Knees to elbows
  • 245 pound Deadlift, 7 reps A)245/165, B)205/135, C)165/105
  • 7 Burpees
  • 7 Kettlebell swings, 2 pood
  • 7 Pull-ups

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