CrossFit:
Honoring officers and contractors who died in a suicide bombing at a CIA base in Afghanistan on December 30, 2009:
CIA officers: Jennifer Lynne Matthews, Scott Michael Roberson, Harold E. Brown Jr., Darren LaBonte, Elizabeth Hanson
Security contractors: Jeremy Jason Wise, Dane Clark Paresi
The Seven: (Cap 30 mins) (Scale to 5 rounds and 5 reps ea)
Teams of 2: divide anyhow: try to stick with 2 barbells/team: find a partner with same/similar strength (for Thruster+DL)
7 RFT of:
7 HSPU
7 Thrusters 135/95#
7 Knees-to-Elbows
7 Deadlifts 245/165#
7 Burpees
7 Kettlebell Swings (2/1.5 pood) 70/53#
7 Pull-Ups
L6: As written
L5: Ab mat, 115/75, 205/135, 60/44
L4: Box HSPU, 95/55, KTC, 175/95, 53/35, banded pull ups
L3: Box HSPU, 75/35, Hanging knee raise, 155/65, 44/26, banded pull ups
L2: 5 rounds/5 reps, push ups, DB Thrusters , sit ups, KB DL, box burpee, 35/18, ring rows
L1: 5 rounds/5 reps, walk outs, DB thrusters to box or ball, sit ups, kb deadlift, box burpees, 26/12, ring row
