4th of July Hero WOD

CrossFit Rectify – CrossFit

In December 2009, seven CIA officers who were posted on a remote base in southeastern Afghanistan were killed by a terrorist posing as a potential Al Qaeda informant. In May of 2010, CrossFit dedicated The Seven WOD to them and added it to their Hero WOD series.

Warm-up

Metcon

7 Rounds For Time

Goal Times for “The Seven” (estimated)

– Beginner: 40-49 minutes

– Intermediate: 33-39 minutes

– Advanced: 25-32 minutes

– Elite: <24 minutes