Hero Wod

CrossFit 611 – CrossFit

Warm-up

3 Rounds

200m Run

10 Scapular pullups

10 Banded GM’s

1 lap duck walk

Foo (AMRAP – Rounds and Reps)

13 Bench Presses, 170#

Then complete:

20-Minute AMRAP of:

7 Chest-To-Bar Pull-ups

77 Double-Unders

2 Squat Clean Thrusters, 170#

28 Sit-ups
In honor of Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013.
To learn more about Foo click here

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