CrossFit Xtra Mile Memorial WOD
- AMRAP in 28 minutes
- 15 Russian Kettlebell Swings (70/53 lb)
- 20 Box Jumps (24/20 in)
- 25 Dumbbell Hang Squat Cleans (50's/35's lb)
- 30 Burpees
- From 12:00-13:00, Rest in silence
On a 28-minute clock, perform as many repetitions as possible of the kettlebell swings, box jumps, hang squat cleans, and burpees. At the 12:00 mark rest for one minute. At 13:00, resume the workout where you left off and continue until 28:00. Score is total rounds and repetitions completed.
About the wod
This tribute WOD is dedicated to Kent Butzin of CrossFit Xtra Mile (St. Louis, MO, USA) who passed away on November 12, 2018.
“November of 2018, I lost a friend and fellow Krav Maga instructor to a sudden heart attack. Kent was a fellow Krav Maga instructor. He exemplified the values of community and family. He served as a mentor to all of our instructors at one point or another and never had a bad thing to say about anyone. He lived for the Krav lifestyle and always did everything with 100% commitment. Kent was a fan of ascending rep workouts; his classes were always a mental battle that seemed to stretch on forever. The burpee was his favorite way to reinforce a class and help them get in shape.”
“I wrote the workout the day after he passed and our box, CrossFit Xtra Mile in St. Louis hosted it during our hero wod day. We had an awesome member turn out and it was a very fitting tribute to one of the most genuine people I’ve had the pleasure of knowing.”
“We rest at minute 12 in full silence since the date of his passing was Nov 12, 2018.”
– Coach Tim DeBoer of CrossFit Xtra Mile