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CrossFit Fargo Hero WOD

1.3K 36
  • For Time (with a Partner)
  • 4,000/3,000 meter Row
  • While Partner A Rows, Partner B completes AMRAP of:
  • 5 Toes-to-Bars
  • 10 Wall Ball Shots (20/14 lb)
  • 15 Push-Ups
  • Partners switch as necessary

With a running clock, complete the 4,000/3,000 meter Row as fast as possible (“For Time“). While Partner A Rows, Partner B completes as many rounds and repetitions as possible (“AMRAP“) of 5 Toes-to-Bars, 10 Wall Ball Shots, and 15 Push-Ups. Switch as necessary and pick up where the other partner left off.

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

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namesake photo

Background: This workout is dedicated to North Dakota Army National Guard Sgt. Keith L. Smette, who died on January 24, 2004, while serving during Operation Iraqi Freedom.

Smette, 25, of Fargo, ND; assigned to the 975th Engineer Company, 130th Engineer Brigade, Army National Guard, Bismarck, ND; attached to Task Force All American; died Jan. 24 when his convoy was attacked by an improvised explosive device north of Fallujah, Iraq. ND Army National Guard Staff Sgt. Kenneth W. Hendrickson, 41, of Bismarck, ND, also died in the attack.

Smette volunteered to go to Iraq in January 2003 and withdrew from classes at NDSU to do so. He is survived by his parents, Douglas and Charlotte; his brother, Robert; his sister, Sarah; along with his grandparents and several other friends and family.

This workout was originally designed by CrossFit Fargo @crossfitfargo (Fargo, ND, USA).

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