Home/WODs/The Heroes/Carr 413
No Ads (Upgrade)

“Carr 413”

verified

CrossFit Commence Hero WOD

1.7K 24
  • For Time
  • 413 meter Sandbag Carry
  • Then, 4 Rounds of:
  • 7 Power Cleans (155/105 lb)
  • 6 Bar Over Burpees
  • 413 meter Row
  • Then, 4 Rounds of:
  • 7 calorie Assault Bike
  • 6 Burpee Box Jump Overs
  • 413 meter Row
  • Then, 4 Rounds of:
  • 7 Deadlifts (155/105 lb)
  • 6 Goblet Squats (53/35 lb)
  • 413 meter Sandbag Carry

No Ads (Upgrade)
No Ads (Upgrade)
namesake photo

Background: This hero workout is dedicated to Officer Stephen Carr of the Fayetteville, Arkansas, Police Dept. who was shot and killed in his patrol car on December 7, 2019 in an apparent ambush.

We first found this workout posted by CrossFit Commence @crossfit_commence (Fayetteville, Arkansas, USA). After contacting CrossFit Commence, we were told that the workout designers were Coaches Tony Murphy and Stan Karber of 1Day Strength and Conditioning @1_dayfitness, (Farmington, AR, USA).

In a conversation with WODwell, Tony, who is also a Police Sgt. in the Fayetteville PD, told us he “based this workout off some movements Stephen did in his last workout with his shift mates. The sandbag carry signifies his love of hunting. His badge number is 413 so the rep scheme echos that. We wanted it to be a workout that police officers that don’t do CrossFit could do. So I put in the basic barbell movements so my fellow officers could come and honor their brother.”

No Ads (Upgrade)
No Ads (Upgrade)
Filters
  • Category
    • Verified Benchmark WODs

    • More WODs

  • Score
    • 0 min
      max
  • Movement
  • Equipment
  • Video
Do NOT follow this link or you will be banned from the site!