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Picture
And the winner was Skyler

CrossFit Hero WOD: Helton

10/5/2017

2 Comments

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

​
Picture
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


2 Comments
Hart
10/5/2017 04:46:48 pm

28:07w 1/2 10#
34:41m rx Levi H
37:45w rx Janel
43:58m rx
56;28m 1 round 55,45
47:04w 25
43:00m 2 rounds+run,30
38:26w 25
44:33m 55
34:04m brandon h rx
47:08w 25
45:12w 1 round, 25,20, 1 round squat
37:40w 25
40:34m 1 round, 50,45
48:30m 40
31:31w 20
37:35w 18
32:56m rx Blood
41:41m 45
48:13w 18

15 min amrap
5 push up
15knee to chest
6+15m

Reply
Hart
10/5/2017 05:58:21 pm

36:30w 1:2 reps,20
43:32w 2 rounds ,30
47:19m 45
47:42w 20

Reply



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