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CrossFit Hero WOD

9.7K 140
  • For Time
  • 1 mile Run
  • Then, 3 Rounds of:
  • 30 Burpees
  • 4 Power Cleans (155/105 lb)
  • 6 Front Squats (155/105 lb)
  • Then, 1 mile Run
  • Wear a Weight Vest (20/14 lb)

Reduce the loading and number of reps, but keep this a long workout.

Intermediate Option
For time (without a vest):
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run

Men: 155 lb.
Women: 105 lb.

Beginner Option
For time (without a vest):
800-m run
Then, 3 rounds of:
20 burpees
4 power cleans
6 front squats
Then, 800-m run

Men: 75 lb.
Women: 55 lb.

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namesake photo
Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.

He is survived by his wife, Channing, and son, Josie Jr.

This "Josie" Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, June 17, 2018.
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