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CrossFit Hero WOD

49.9K 921
  • 7 Rounds For Time
  • 400 meter Run
  • 29 Back Squats (135/95 lb)

With a running clock, as fast as possible perform the prescribed work in the order written for 7 rounds. Take the back squats from a rack.

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

Scaling Options

This Hero workout is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

Rounds for Time
400 meter Run
29 Back Squats (115/75 lb)

4 Rounds for Time
400 meter Jog
29 Back Squats (45/35 lb)

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namesake photo

Dedicated to First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

According to Manion’s sister, Ryan, the workout is comprised of some of her brother’s favorite exercises. “This WOD was very deliberate in the way it was put together.” She serves as president of the Travis Manion Foundation @travismanionfoundation, which provides resources for veterans and hosts community service projects. “My brother was a wrestler at the Naval Academy and had very strong legs, so this WOD is all dedicated to legs,” she says.

The “Manion” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, July 19, 2011 (110719).


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