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The Seven

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Metcon

Partner WOD

The Seven (Time)

Partner 1 completes first movement.

Partner 2 completes second movement.

Continue in this pattern until finished.

7 RFT:

 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
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 (Time)

Partner 1 completes first movement.

Partner 2 completes second movement.

Continue in this pattern until finished.

7 RFT:

 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
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 (Time)

Partner 1 completes first movement.

Partner 2 completes second movement.

Continue in this pattern until finished.

7 RFT:

 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
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.