“Dunn”

CrossFit Hero WOD

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  • AMRAP in 19 minutes
  • 3 Muscle-Ups
  • Shuttle Sprint (5, 10, 15 yards)
  • 6 Burpee Box Jump Overs (20 in)

For the shuttle sprints, each round run 5 yards out and back, then 10 yards out and back, then 15 yards out and back. For the burpees box jump overs, jump over the box without touching it.

Scaling
If you cannot do a muscle-up yet, use a variation of the transition drill shown in the video. If you are unable to perform 3 consecutive muscle-ups consistently, consider reducing the reps. Select a box height that will allow you to jump over the box without touching it. If unable to jump over the box without touching it, modify to jumping on and then stepping off the other side.

Beginner
Complete as many rounds as possible in 19 minutes of:
5 low-ring transitions
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump on-and-overs

Men use a 20-in. box
Women use a 16-in box

During your warm-up, experiment with the muscle-up transition. Move the feet closer to the rings to decrease the difficulty. Find a position that allows you to complete 5 unbroken reps with excellent technique, but with some challenge to the upper body. If unable to jump on and over the box, reduce the height further or consider jumping over a low object like a parallette.

Intermediate
Complete as many rounds as possible in 19 minutes of:
1 muscle-up
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs

Men use a 20-in. box
Women use a 16-in. box

On the burpees, jump over the box without touching it.

During your warm-up, practice the muscle-up, specifically the transition. If you can successfully complete a muscle-up in your warm-up, make at least 1 attempt each round. If you fail 2 consecutive attempts, switch to the beginner option.

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namesake photo
Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.

His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.

He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.

This "Dunn" Hero WOD was originally posted on crossfit.com as the workout of the day for Thursday, August 24, 2017 (170824).
Movements : Box Jump, Burpee, Muscle-Up, Run
Equipment : Box, Gymnastics Rings
Category : The Heroes
Tags : AMRAP
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