CrossFit Hero: Dragon

Warm Up
250m Row
30 Good Mornings
15 Kettlebell Bottoms up press (each)
10cal Assault Bike
​

U.S. Army Captain Nicholas Rozanski, 36, of Dublin, Ohio, assigned to the 1st Battalion, 148th Infantry Regiment, 37th Infantry Brigade Combat Team, of the Ohio National Guard, based in Walbridge, Ohio, died on April 4, 2012, of wounds sustained during an enemy attack by a suicide vehicle borne improvised explosive device in Faryab province, Afghanistan. He is survived by his wife Jennifer, daughters Emma and Anna, his mother Pamela Mitchell, his father Jan, and his brothers Keith and Alex.

"Dragon"
For time:
Run 5k
4 minutes to find 4 rep max Deadlift
Run 5k
4 minutes to find 4 rep max Push Jerk
​
Recovery
20 each:
Sit Ups
Box Steps
​Rope Jump
​Shoulder Press (empty bar)