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“RonStrong”

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Red Hills CrossFit Memorial WOD

3.2K 50
  • For Time (with a Partner)
  • 5,000 meter Row / 10 Burpees Over Rower
  • 5,000 meter Bike / 10 Box Jumps (24/20 in)
  • 5,000 meter Run / 10 Push-Ups
  • Working partner performs the corresponding 10 rep movement each time that partner switches off of the Row, Bike, Run.

With a running clock, as fast as possible perform the prescribed work in the order written. Only 1 partner may work at a time. Partners must perform a minimum of 400 meter (.25 mi) before switching out with the other partner. When switching out, the working partner must perform 10 reps of the associated movement before the resting partner may resume the Row/Bike/Run.

The entirety of the Row must be finished before starting the Bike, and likewise, the entirety of the Bike must be finished before starting the Run.

Score is the time on the clock when the Run is completed.

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namesake photo

Background: This memorial workout is dedicated to Ron Nieto who passed away on July 15, 2018, after a lengthy and brave battle with cancer. He was 52 years old.

Ron Nieto was a beloved father, husband, friend, and athlete. A cancer diagnosis tried to slow him down but Ron had other ideas. His strength and determination helped him fight a courageous battle and he continued living his best life, making countless memories with those he loved before passing away.

Ron loved being active and this eventually led him to the rigors of becoming a triathlete. This training culminated in completing an Ironman competition and he wore the “required” tattoo with pride. He also enjoyed CrossFit, golf, hunting, fishing, obnoxiously hoppy craft beer, as well as any and everything Garnet and Gold.

This memorial workout was designed by Red Hills CrossFit @redhillscrossfit (Tallahassee, FL, USA) to honor Ron in 2018. In 2019, his gym shared this workout with the rest of the Tallahassee Community.

The chosen movements represent a triathlon race to commemorate Ron as a triathlete.

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