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“Benjamin Reddy”


CrossFit Cardiff Hero WOD

1.3K 22
  • AMRAP in 16 minutes
  • From 0:00-4:00, complete 1 round of:
  • 18 calorie Assault Bike
  • 4 Clean-and-Jerks (100/70 kg)
  • 5 Burpee Box Jumps (30/24 in)
  • Rest until 4:00
  • From 4:00-6:00, AMRAP of:
  • Wall Ball Shots (20/14 lb)
  • Rest until 10:00
  • From 10:00-14:00, complete 1 round of:
  • 18 calorie Assault Bike
  • 4 Clean-and-Jerks (100/70 kg)
  • 5 Burpee Box Jumps (30/24 in)
  • Rest until 14:00
  • From 14:00-16:00, AMRAP of:
  • Wall Ball Shots (20/14 lb)

On a 16-minute clock, as fast as possible perform the Assault Bike, Clean-and-Jerks, and Burpee Box Jumps within 4 minutes. If there is any time remaining on the clock, simply rest until the 4 minutes are up. Immediately after 4 minutes, perform as many reps as possible of wall ball shots in 2 minutes. This comprises the first round. Rest 4 minutes before proceeding to the second and final round.

Score is the total number of repetitions completed before the 16-minute clock stops.

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namesake photo

Background: This hero workout is dedicated to Marine Benjamin Reddy, aged 22, who was killed when his unit came under fire during a deliberate clearance operation in the Kajaki area of Helmand Province on March 6, 2007.

Ben Reddy from Ascot, Berkshire, joined the Royal Marines on 18 April 2005. He deployed with K Company, 42 Commando Royal Marines to Helmand Province, Afghanistan, in September 2006.

Marine Reddy lived for every single day as a Royal Marine. Not only was he entirely professionally adept, he always displayed the manner and characteristics expected of a Royal Marine – the Commando Spirit. It was obvious to all that Marine Reddy treasured his Commando Green Beret and all that it stands for. He lived up to its reputation.

His honesty and openness gained him many friends within his Troop and Company. His tenacity, determination and professionalism shone through even in the toughest and most testing of conditions on operations. He would get on with the job, always wanting to produce the best results that he could.

Marine Reddy’s humour and sense of duty to his friends never faltered. He was happiest when standing shoulder to shoulder with his fellow marines and, with the rush of adrenaline that combat brings, those marines felt all the better for standing alongside him.

He leaves behind his parents Phil and Liz and his brother Jaime.

This workout was designed by Reebok CrossFit Cardiff @reebokcrossfitcardiff (Cardiff, UK).

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