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CrossFit Hero WOD

12.7K 115
  • 3 Rounds For Time
  • 1,000 meter Run
  • 10 Muscle-Ups
  • 100 Air Squats
  • Wear a Weight Vest (20/14 lb)

With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds. Wear a weight vest for the whole duration of the workout.

Score is the time on the clock when the last round of air squats is completed.

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namesake photo

Background: Dedicated to Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, MS, who died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device.

He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

“Luce” was first posted on the CrossFit Main Site as the workout of the day for July 5, 2010 (100705)

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