CrossFit Kivnon 161012

Pick your poison:

Hero WOD Lee for time or Hero WOD Jerry for time:


5 Rounds:

400 meter run 1 Deadlift 345/275/233/143# 3 Squat cleans @185/135/123/73# 5 Push jerks @185/135/123/73# 3 Muscle-ups ( ring or bar) sub 5 C2B pull-ups 1 Rope climb @15ft sub pulling yourself up from a lying position to a standing position


For time:

1 mile run

2k row

1 mile run

U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, assigned to the 95th Military Police Battalion, 18th Military Police Brigade, 21st Theater Sustainment Command, based in Sembach, Germany, died on April 26, 2012 from injuries sustained when his vehicle encountered an improvised explosive device in Ghazni province, Afghanistan. He is survived by his wife Katherine, sons Joshua and David, mother Brenda and her husband Larry Carroll, father Dick Sr., sister Specialist Vanessa Compton, and brother Michael Carroll.

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.