Front Squat 3-3-3-3-3
Rest as needed between sets.
Hero Week: Marco
3 rounds for time of:
15 Handstand Push-ups
9 Thrusters (135#/95#)
U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was assigned to the 2nd BN, 5th Marine Regt., 1st Marine DIV, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren. ~ crossfit.com
Photo by @robcwilson
This week is “Hero Week”. We will be programming a Hero Workout each day which will culminate in Memorial Day Murph on Monday. It’s been a few years since we programmed a week of Heroes and it’s long overdue that we bring it back. Paying tribute to the sacrifice of our service members and first responders is important to us here. A “Hero WOD” is not just a workout. They are created by CrossFit after submission by family and friends of a workout in honor of a soldier, sailor, airman, law enforcement officer or firefighter who died in the line of duty. Each of these heroes was also a CrossFitter.
These workouts are meant to be tough and the movements, rep schemes and numbers hold some sort of meaning to that Hero. When we do them we realize we are starting something that holds meaning to their loved ones. Give these workouts extra effort, sweat, and respect. Rule #1: No complaining. Expect some pretty tough workouts this week and remember these are dedicated in each of these heroes memory. Thank you all for keeping these workouts in proper perspective and honoring that.
For Murph on Monday we will only have AM classes at 0930, 1030, and 1130 (if necessary). There will be sign ups on the Whiteboard for your “go time” on Monday. Please sign up in the gym this week.