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“Norman”

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CrossFit Novato Memorial WOD

3.9K 63
  • Three 10-minute AMRAPs in 30 minutes
  • From 0:00 to 10:00, AMRAP of:
  • 10 Box Jumps (24/20 in)
  • 10 Burpees
  • 10 Pull-Ups
  • From 10:00 to 20:00, AMRAP of:
  • 2 Rope Climbs
  • 20 Air Squats
  • 30 Double-Unders
  • From 20:00 to 30:00, AMRAP of:
  • 200 meter Run
  • 5 Deadlifts (225/155 lb)
  • 5 Handstand Push-Ups

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Background: This memorial workout is dedicated to Norman Clark who passed away on December 18, 2016. The workout was designed by his son, Coach Mikkel Clark @mikkelclark of CrossFit Novato @connectedfitnessnovato (Novato, CA, USA), to commemorate his father.

On an Instagram post of the workout, Mikkel said: “[Norman] was a 20 year Army Veteran of 2 wars both Korea and Vietnam. I knew that I needed to do something positive to contribute to the world in his honor and most importantly, help serve a community that he was a part of.”

The 30 minutes is in reference to the 30 days he was MIA after being shot down in his helicopter over the jungles of Vietnam.

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