16
Aug

CrossFit TBR – CrossFit

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,

Warm-up

7 chip shuffle suicide (2 full rounds) (No Measure)

Place poker chip every 4 ft (use mats). Side shuffle using right leg leading to collect chip and deposit back at starting position until all chips are picked up. Using left leg leading, go back and deposit chips back on the 4 ft lines.

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Females: thrusters 95 lbs

Deadlifts 165 lbs

KB swings 53 lbs

ANY variation of ANY movement is considered scaled

rx: hspu (kipping or strict) must be either 1 ab mat with 25 lb plates or no ab mat (head must touch, full lockout), no jumping pull ups

***you MAY choose to scale and also aim for 4 rounds instead of 7

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