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“Detective Familia”


Hero WOD

2.7K 59
  • For Time
  • Buy-In: 73 calorie Row
  • Then, 12 Rounds of:
  • 7 Thrusters (115/75 lb)
  • 5 Bar Facing Burpees
  • 17 Double-Unders
  • Cash-Out: 70 calorie Row

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete the buy-in of 73 calorie Row before moving on to 12 rounds of Thrusters, Bar Facing Burpees, and Double-Unders. To complete the workout, athlete must accomplish the cash-out of 70 calorie Row.

Score is the time on the clock when the cash-out is completed.

Scaling Option: Perform Single-Unders instead of Double-Unders.

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namesake photo

Background: This hero workout is dedicated to Detective Miosotis Familia, NYPD, who was shot and killed in an ambush as she sat in a marked mobile command post vehicle at the intersection of East 183rd Street and Morris Avenue in the Bronx on July 5, 2017.

As she sat in the vehicle at approximately 12:30 a.m. a male approached and fired one shot through the window, striking Detective Familia in the head.

She was posthumously promoted to the rank of detective. In July 2018, Ryer Street outside the 46th Precinct was renamed Detective Miosotis Familia in her honor.

This workout was designed by Coach Carmine Fiore @cfiore18 of CrossFit Strong Island @crossfitstrongisland who is also a police officer in New York.

The rep scheme signifies:
– 73 and 70 calorie Row for Detective Familia’s shield number
– 12 rounds for the number of years in service with NYPD
– 7/5/17 reps for the date when she was killed.

See all July 05 WODs
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