CrossFit Hero: Roy

Warm Up:
            200 meter Row
            6 Back Extensions
            8 Burpees
            200 meter Row

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

"Roy"
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box Jumps, 24 inch box
25 Pullups


Recovery:
3 Rounds
20 Goblet Squats
20 Kettle Bell Swings