We may suffer temporarily but it is nothing like the suffering that this warriors family has endured since his passing. The Hero Workout is essential for us a CrossFitters. The work reflects the fortitude that the fallen displayed and the suck factor brings home the reality that all of us live a comfortable lives because dedicated Men and Women risk their lives daily all around the world.
Agility Warm Up; High Knee Pulls, Quad Pulls, Elbow To instep, Samson Lunge W/ Trunk Twist, Plyo Step, Power Skip, High Knees, Buttkickers, Marching High Kicks, Carioca, Fig 4 Drill, Falling Start, Banded Buddy Pulls
Squat Clean Warm Up
Pull Up Progression
3 Rounds For Time 30 Squat Cleans 95/65 30 Pull Ups 800m Run
*Time Cap of 35 Minutes.