Hero WODsFor time
Crain
The workout
2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts
50-yard sprint
34 box jumps
50-yard sprint
34 clean and jerk
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots
50-yard sprint
34 pull-ups
50-yard sprint
♀ 95 lb (43 kg) deadlift, 24-inch box, 65 lb (29 kg) clean and jerk, 14 lb (6 kg) medicine ball to a 9-foot target
♂ 135 lb (61 kg) deadlift, 24-inch box, 95 lb (43 kg) clean and jerk, 20 lb (9 kg) medicine ball to a 10-foot target
About Crain
Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team.
Read the full tribute on crossfit.comSource: crossfit.com
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