CrossFit Hero WOD: Helton

Warm up:
250m Row
50 Air Squats
250m Row

​

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

"Helton"
Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees


Recovery
​2 Rounds
​​​10 Burpee  Box Jumps
​20 Sit Ups