CrossFit Hero: Brian

Warm Up:
3 Rounds
12 Spider Lunges
20 Band Face Pulls

U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit's helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

"Brian"
Three rounds for time of:
15 foot Rope Climb, 5 ascents
185 pound Back Squat, 25 reps

Recovery:
30-20-10
Air Squats
GHD Sit Ups
Back Extensions