Hero WODsFor time
Goose
The workout
For time with a partner:
106 deadlifts
Then, 7 rounds of:
3 rope climbs
15 thrusters
15 kettlebell swings
Then, 400-meter run with a plate (*Both partners carry a plate.)
♀ 95 lb (43 kg) barbell, 15-foot rope, 53 lb (24 kg) kettlebell, 25 lb (11 kg) plate
♂ 135 lb (61 kg) barbell, 15-foot rope, 70 lb (32 kg) kettlebell, 45 lb (20 kg) plate
About Goose
Master Sgt. Chris Raguso, 39, of Commack, New York, died March 15, 2018, when an HH-60 Pave Hawk helicopter crashed during a mission in Western Iraq. Russo was assigned to the 101st Rescue Squadron, 106th Rescue Wing, New York National Guard.
Read the full tribute on crossfit.comSource: crossfit.com
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