Hero WODsFor time
Josh-O
The workout
For time with a partner:
400-meter run
2 rounds of:
44 dumbbell front squats
44 dumbbell floor presses
44 dumbbell hang clean and jerks
Then,
1,979-meter row
2 rounds of:
44 dumbbell deadlifts
44 dumbbell bent-over rows
44 dumbbell lunges
Then,
400-meter run
Run together and split all other work as needed.
Use two dumbbells.
♀ 35 lb (16 kg) dumbbells
♂ 50 lb (23 kg) dumbbells
About Josh-O
Josh Owen, 44, Deputy Sheriff for Pope County in Minnesota, died April 15, 2023, after sustaining injuries while handling a domestic violence call.
Read the full tribute on crossfit.comSource: crossfit.com
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