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Crossfit WOD

Saturday 6/3/21 - Hero Workout 'Small'

5th March 2021




3 rounds for time of:

1km row
50 Burpees
50 Box jumps
800m run

* 45 min cap.  There is an option to do this workout with a partner today as the 45 minute cap is very challenging and non-negotiable.  Good luck!!

"U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney."


5 rounds of - 

AMRAP in 3 mins:
6 Burpees
8 Plate GTO
10 Plate lateral hop overs
* rest 2 min after each set

At 27 mins -
In 6 mins accumulate as many Echo bike calories as possible

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