CrossFit Hero: Crain

2/12/2018

Warm up
2 Rounds
30 cal Assault Bike
100ft Bear-crawl

Officer Michael "Freight" Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

Crain
2 rounds for time of:
34 Pushups
50-yard Run
34 Deadlift, 135 lb.
50-yard Run
34 Box Jumps, 24-inch box
50-yard Run
34 Clean and Jerk, 95 lb.
50-yard Run
34 Burpees
50-yard Run
34 Wall Balls, 20-lb. ball
50-yard Run
34 Pullups
50-yard Run

Recovery
21-15-9
Wallballs
Wallball Situps

1 Comment

2/12/2018 06:50:03 pm

32:15W-knee,65,step,25,16,rr
38:15w-knee,95,step,35,16,rr
39:52w-45,45,step,14"
41:17w-step
56:03m-95,65,16,black
24:00w-1rnd,85,35,16
61:02m-rx (1 min PR)
35:15w-1rnd,knee,step,blk
56:46w-step
31:04w-1rnd,grn,knee
28:34w-1rnd,55,14,grn
26:23m-1rnd
22:01w-1rnd
41:37m-rx
43:04m-rx
28:20w-1rnd,knee,no sqt 10#,grn
30:06w-1rnd,knee10#,blk
40:04w-1rnd,1/2 push up,knee,grn
23:21w-1rnd,knee,35,10,red/grn
46:52m-rx
33:44m-rx (steve)
34:55m-rx (3 min pr)
51:53m-orx (115)
71:28m
59:56m-75 clean
34:26w-knee,85,55,10,grn,1 rnd
36:10w-knee,95,12",45,10,red/grn, 1 rnd
39:54w-knee,step 24",55,10,rr,1 rnd
30:35m-rx,1 rnd
45:48m-rx
49:26w-step

5-1
clean
rope climb
18:35

CrossFit Hero: Crain

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