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CrossFit Hero WOD

5.6K 25
  • For Time
  • 800 meter Run (with 45 lb Plate)
  • 100 Toes-to-Bars
  • 50 Front Squats (155/105 lb)
  • 10 Rope Climbs (15 ft)
  • 800 meter Run (with 45 lb Plate)

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.

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namesake photo
Dedicated to U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, who was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.

This "Liam" Hero WOD was originally posted on the main site as the workout of the day for Tuesday, March 21, 2017 (170321).
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