Friday March 17th – Diamond Hill CrossFit
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Friday March 17th


Friday March 17th



CrossFit hero workout.

Finish the workout in 21:00-35:00.

Keep 1st round to 4:00 or less.

Barbell movements should be complete in unbroken sets for most rounds.

Gymnastics movements should be unbroken across the entire workout.


7 rounds for time:
7 handstand push-ups
7 thrusters (115/85 lb)
7 knees-to-elbows
7 deadlifts (225/155 lb)
7 burpees
7 KB swings (70/53 lb)
7 pull-ups


7 rounds for time:
7 pike handstand push-ups
7 thrusters (85/55 lb)
7 knees-to-chest
7 deadlifts (185/105 lb)
7 burpees
7 KB swings (53/35 lb)
7 pull-ups / jumping pull-ups


7 rounds for time:
7 push-ups
7 thrusters (45/35 lb)
7 hanging knee raises
7 deadlifts (95/55 lb)
7 burpees
7 KB swings (26/18 lb)
7 ring rows


Rest, stretch, recover


2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.


Target time | 21:00-30:00.

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 fighting 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.

Today, we honor these individuals and their families as we push through the workout.

Seven rounds of this will be a challenge; think about taking this workout one round at a time.

No single round should take more than ~4:00 to complete.

The barbell load should be moderate and allow you to complete unbroken reps for most if not all of the rounds.

Choose gymnastics movement variations that allow you to perform the seven reps unbroken in each round.

The rest will occur between movements.

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