Today, we will be hosting Hero WOD at 9am to honor the life of Officer Norm Lewis (who was a dear friend of Aaron) and Lt. Debra Clayton. This is open to the entire community including non-Crossfitters. The WOD will be scalable for all. We will have a few words said to honor these 2 individuals and all first responders who put their lives on the line.
Following the workout, we will host a potluck as a celebration of Norm’s life and spirit. Please bring something for the potluck. You are welcome to bring any friends or family members including first responders. There will be no mobility class on Saturday due to Hero WOD event.
For time, in teams of 2
1 mile run, buy in, then
9 rounds of
9 Power Cleans
9 Burpee Pull-ups
1 mile run, cash out
We run a mile for each life lost.
For Power Cleans, pick a moderate load (185/113, if possible)
For Burpee Pull-Ups, get a pull up bar out of reach if you can do strict pull ups.
If you can’t do strict pull-ups – pick a lower bar or substitute with regular burpees.
If doing the workout solo, do 9 rounds of 5 reps each instead of 9 reps.