CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
5 Double Push-up Inchworms
15 GHD Hip Extensions
10 High Five Squats
20 Banded Face Pulls
10 PVC Passes
20 Banded (knees) Squats
10 Banded Good Mornings
Metcon
Josie (Time)
Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.
For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run
Men: 155 lb.
Women: 105 lb.
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