Level 1

7 rounds for time:

7 elevated pushups

7 thrusters

7 Knee Raises

7 Deadlift

7 burpees

7 kb swings

7 Ring Rows

Level 2

7 Rounds for time:

7 Push ups

7 thrusters

7 L-raises

7 Deadlift 135/95

7 burpees

7 kb swings 35/26

5/3 Pullups

Level 3

7 rounds for time:

7 HSPU

7 thrusters

7 Knees to elbows

7 Deadlift

7 burpees

7 kb swings

7 pull ups

(Today the level 3 workout is level 4 with any modifications to weight… aim to get as close to the RX’d weight as possible.)

to

Level 4 Rx

“The 7”

7 Rounds for time:

7 HSPU

7 thrusters 135/95

7 Knees to elbows

7 Deadlift 245/205

7 burpees

7 kb swings 70/44#

7 pull ups

Motivation

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.

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.

Crossfit games athlete times:

Mikko Salo 19:19. Chris Spealler 20:56. Graham Holmberg 24:37.

Strength

Extended Warm up for thrusters and deadlift.

Strategy

Get more Awesome: STRETCH 8 minutes