CrossFit Hero: Gallant

Warm Up:
2 Rounds
250m Row
20 Band Y Pull

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

"Gallant"
For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee Pull up
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups


Recovery:
10-1
Burpees
2-20
GHD Sit Ups