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PRF CrossFit Memorial WOD

3.3K 88
  • 3 Rounds for Time
  • 400 meter Sandbag Carry (70/50 lb)
  • 12 American Kettlebell Swings (70/53 lb)
  • 29 Burpees
  • 18 Pull-Ups

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namesake photo

Dedicated to John D. Heller, a former part-time firefighter with the Oneonta (NY) Fire Department who, on December 29, 2018, rescued his fiancée and four nephews from a fire that ultimately took his life.

This memorial WOD was created in his honor because John is a local hero within the PRF CrossFit @prf_crossfit (Oneonta, NY) community. “He will forever be remembered as a hero to his family and our entire community.”

The 400m sandbag carry represents the 4 children John carried from the fire. The date of 12-29-18 is the rep scheme for the balance of the workout.

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