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“Code 2 Off Duty”


Crossfit Chirnside Park Hero WOD

2.1K 84
  • Four AMRAPs in 40 minutes
  • AMRAP in 12 minutes
  • 4 Deadlifts (140/95 kg)
  • 8 Bar Over Burpees
  • 16 Handstand Push-Ups
  • Rest 1 minute
  • AMRAP in 10 minutes
  • 3 Front Squats (100/70 kg)
  • 6 Push-Ups
  • 9 Wall Ball Shots (20/14 lb)
  • Rest 1 minute
  • AMRAP in 8 minutes
  • 9 Air Squats
  • 6 Power Cleans (60/40 kg)
  • 3 Shoulder-to-Overheads (60/40 kg)
  • Rest 1 minute
  • AMRAP in 6 minutes
  • 15 Thrusters (40/30 kg)
  • 15 Pull-Ups
  • Rest 1 minute

On a 40-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed work for 4 rounds with 1-minute rest in between. The first AMRAP is in a 12-minute window of 4 Deadlifts 8 Bar Over Burpees and 16 Handstand Push-Ups. The second AMRAP is in a 10-minute window of 3 Front Squats, 6 Push-Ups, and 9 Wall Ball Shots. The third AMRAP is in an 8-minute window of 9 Air Squats, 6 Power Cleans, and 3 Shoulder-to-Overheads. Finally, the fourth AMRAP is in a 6-minute window of 15 Thrusters and 15 Pull-Ups. The 1-minute rest in between AMRAPs should be in silence.

Score is the total number of repetitions completed before the 39-minute clock stops.

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Background: This workout is dedicated to 4 Victorian police officers who lost their lives on April 22, 2020 when a truck crashed into them in the emergency lane of a freeway. They pulled over a car for speeding before a truck ran into them.

The names of the officers were Constable Humphris, Senior Constable King, Leading Senior Constable Lynette Taylor and Constable Joshua Prestney. It was the largest loss of officer life in a single incident in Victoria Police history.

The workout was designed by Vicky White and her partner of CrossFit Chirnside Park @crossfitchirnsidepark (Chirnside Park, Victoria, Australia). A large portion of their membership are police officers who requested them to create this tribute.

The 4 AMRAPs are for each of the police officers killed, and the minutes rest in between we have designed for that to be in silence out of remembrance. The name of the workout is what a police officer says at the end of a shift.

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