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“THE SEVEN”
CROSSFIT HERO WOD; AKA: "THE CIA SEVEN"
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7 Rounds For Time

7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups

Complete 7 rounds of the movements in the order written. Each round is made up of 49
repetitions: 7 Handstand Push-Ups, 7 Thrusters, 7 Knees-to-Elbows, 7 Deadlifts, 7 burpees, 7
Kettlebell Swings, and 7 Pull-Ups.

Score is the time it takes to complete all 7 rounds.

Good Times for “The Seven” (estimated)

– Beginner: 40-49 minutes
–Show
Intermediate:
more 33-39 minutes
– Advanced: 25-32 minutes

The Burpee The Deadlift The Handstand Push-Up The Kettlebell Swing
The Pull-Up The Thruster The Toes-to-Bar/Knees-to-Elbows

Barbell Pull-Up Bar

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VIDEO DEMOS

The Seven - Jenna (35:42) & Hector (39:31) - !lmed @ The Hangar Fitness Compound / CrossFit Overwa…

The Seven - Jordan (23:18) - Partial Footage The Seven - Thuri Helgadottir (6+35)

The Seven - Ondřej (23:50)

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ABOUT THE WOD

Background: “The Seven” is in memory of seven US Central
Intelligence Agency (CIA) o"cers and one Jordanian o"cer who
were killed by a suicide bomber at a remote base in southeastern
Afghanistan on December 30, 2009. The bomber was posing as a
potential informant reporting on Al Qaeda. Seven new stars were
etched onto the memorial wall at the CIA.

Killed in the attack were CIA o"cers 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.

Show more was !rst posted on the CrossFit Main Site as the
This workout

See all December 30 WODs

Source: www.cross!t.com

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