4th of July Hero WOD


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.



7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters (135/95 lb/scale weight accordingly)

7 Knees-to-Elbows

7 Deadlifts (245/165 lb/scale weight accordingly)

7 Burpees

7 Kettlebell Swings (2/1.5 pood/scale weight accordingly)

7 Pull-Ups

Goal Times for “The Seven” (estimated)

– Beginner: 40-49 minutes

– Intermediate: 33-39 minutes

– Advanced: 25-32 minutes

– Elite: <24 minutes

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