190416 "Badger"

Unknown In Honor of Chief Petty Officer Mark Carter of Virginia Beach, VA who was killed in Iraq on December 11th 2007.

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.