- AMRAP in 30 minutes
- 30 Air Squats
- 20 Box Jumps (24/20 in)
- 32 meter Walking Lunges
- 20 Hand Release Push-Ups
- 15 Burpees
- 100 meter Run
On a 30-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.
Score is the total number of rounds and repetitions before the 30-minute clock stops.
About the wod
The WOD was designed by Coach Scott of CrossFit Bia 2.0 @crossfitbia2.0 (Kilmarnock, Scotland). John was Scott's closest friend. Scott said John was into martial arts and enjoyed ancient history and was a "petrol head with his cars."
Scott explained how he programmed the workout: "the reason for a 30-minute AMRAP as he was lean and enjoyed bodyweight workouts especially leg movements. The 30 box jumps signify 30 years of our friendship. The 32 meter (2x16) walking lunges represent the date of the accident. The 15 burpees were included as they are not everyone's favorite. The 100 meter Run was for him being 1 of a kind."
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