CrossFit Hero: Small

Warm Up:
21 - 15 - 9
Assault Bike Calories
50 - 100 - 150 feet
Bear-crawl

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

"Small" - Dwell on it!
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box Jumps, 24" box
Run 800 meters

Recovery:
3 Rounds
15 Kettle Bell Swings
15 Wall Balls