CrossFit – Tue, Nov 10
HERO WEEK
Warm Up (Checkmark)
6 AMRAP
10 Lunges
10 Sit Ups
200m Row
Back Squat (Weight)
Every 1:30 minutes:
Set 1- 1 Rep @ 75%
Set 2- 1 Rep @ 80%
Set 3- 1 Rep @ 85%
Set 4- 1 Rep @ 82%
HERO WOD “BREHM” (Time)
For time:
10 Rope climbs to 15 feet
20 Back squats 225/155 lbs
30 Handstand push-ups
40 Calorie row
Time Cap: 16 min.
BREHM is a CrossFit hero workout written in honor of U.S. Army Sgt. Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small-arms fire from enemy forces during combat operations in Ar Ramadi, Iraq.