Salt Lake City CrossFit – WOD

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500m row


Group warm-up starts 5 mins after the hour!


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.

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 officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here


3-5 mins machine


Group stretch!

Friday, July 5th, 2019 at 2:00 am / WOD