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Benchmark Friday Hero WOD Adam Brown at RARE CrossFit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

 

Friday 11 May

Warm Up

Burgener Warm Up

2 Rounds

10 Box Step ups Alt steps

5 Wall Balls

5 DL 45/35

5 Barbell Good mornings 45/35

5 Bench Press 45/35

then

3 pos clean x 2 finish with a split jerk 45/35

 

A) Every 1:30 mins x 6

2 Hang Squat Cleans + 1 Split Jerk

*work to finish between 80-85%

 

B) Adam Brown

2 Rounds

24 Deadlifts @295/200

24 Box Jumps 24/20

24 Wall Ball Shots

24 Bench Press 195/135

24 Box Jumps

24 Wall Balls

24 Cleans 145/100

* no cap

 



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