CrossFit Hero: Wilmot

Warm Up:
​3 Rounds
15 Assault Bike cals
20 Band Punch
​

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.
He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

​11/9
Wilmot
Six rounds for time of:
50 Air Squats
25 Ring Dips

​Recovery:
21-15-9
Wall Ball 
Wall Ball Situps