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    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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