CrossFit Kivnon 180620


Hero wod "B-1" (Time) 3 Rounds for Time 400 meter Run 21 Kettlebell Swings 53/35# 15 Knees-to-Elbow 9 Ring Dips sub banded ring dips sub box dips Private Benjamin Ranaudo was killed in Afghanistan by an anti-personnel explosive device on July 18, 2009 (more info). He was just 22. Rx+ wear a weight vest 20/14# Ben trained with the crew at CrossFit North Queensland (AUS) before being deployed. They created this workout to honor him. The "B-1" Hero WOD (aka: "B-1 Australian Hero WOD") was first posted as their workout of the day for July 21, 2009. 


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