3 Gun CrossFit Hero WOD
- AMRAP in 26 minutes
- 10 Box Jumps (24/20 in)
- 5 Deadlifts (225/155 lb)
- 16 Ball Slams (40/30 lb)
- Cash Out:
- 811 meter Farmer's Carry (2 x 53/35 kg)
On a running clock, complete as many rounds and repetitions of possible (AMRAP) of the Box Jumps, Deadlifts, and Ball Slams. At 26:00 move immediately to the Farmers Carry to complete the workout.
Score for the workout is (A) the total number of rounds and repetitions of the AMRAP portion of the workout completed before the clock hits 26:00 and (B) total time required to complete the Farmers Carry buy out (the final time on the clock minus 26:00).
About the wod
3 Gun CrossFit’s “Bullfrog 811GS” Hero WOD is dedicated to Los Angeles County Sheriff’s Department Sgt. Steve Owen, who was shot during a burglary response on October 5, 2016.
811 represents Steve’s call sign (811GS). The 10, 5 and 16 represent the year of his death.
See also: “Bullfrog 811GS” by Inner Chamber CrossFit.