Hero WODsFor time
Timothy Helton
The workout
For time as a 3-person team:
2,364-meter row
Then,
10 rounds of:
49 wall-ball shots
26 pull-ups
200-meter run
8 ring muscle-ups
40 deadlifts
Then,
Build to a heavy single back squat for each team member.
♀ 14 lb (6 kg) medicine ball to 9 feet, 105 lb (48 kg) deadlift
♂ 20 lb (9 kg) medicine ball to 10 feet, 155 lb (70 kg) deadlift
About Timothy Helton
Timothy Helton, 49, died on Jan. 29, 2024, after a long battle with cancer due to environmental exposures during his multiple aviation deployments.
Read the full tribute on crossfit.comSource: crossfit.com
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