Flip
2 Rounds for Time: Finished in 46:04 (Round 1 in 22:44)
1 mile Run
50 Wall Ball Shots (20/14 lb)
50 Butterfly Sit-Ups
50 Box Jumps (24/20 in)
50 Sumo Deadlift High-Pulls (95/65 lb)
This was a wonderfully tough workout! I am SO glad the sit-ups were after the wall balls because it was the perfect break before the box jumps and sumos.
I just stayed steady on the sit-ups and box jumps.
The sumo deadlifts are just tough but I am proud of myself for doing them!
Schematics:
Runs: 9:14 - 8:46
Wall Balls: Round 1 - 25-15-10/ Round 2 - 25-16-9
Sumo Deadlift High-pulls:
Round 1 - 10-10-10-11-9
Round 2 - 10-11-10-11-8
*************************************
This hero workout is dedicated to SPC Felipe Ramirez who was killed on August 14, 2010 after he was knocked off his motorcycle by a drunk driver. Ramirez, an alumnus of North Bergen High School, was assigned to the Army's 44th Medical Brigade in Fort Bragg, N.C. He was born on September 4, 1982 in Medellin, Colombia. At Fort Bragg, Ramirez was assigned as a chemical operations specialist and also served as the assistant armorer and unit radiation safety officer. “He truly touched everyone in the unit that he came in contact with,” said Col. David E. Jones, brigade deputy commander. “He displayed a respectful can-do attitude in every job he was given. This young man took a great deal of pride in being in the Army and wearing the uniform. As a parent of children close to his age, his mother and father did a great job in raising him, they should be proud of the man he had become in life.” Ramirez enlisted in the Army Jan. 8, 2009. He completed Basic Combat Training at Fort Jackson, S.C., and Advance Individual Training at Fort Leonardwood, Mo. He reported to his first permanent duty station here at Fort Bragg on July 26, 2009. Jones said Ramirez was a quiet leader and a complete team player who was well respected by soldiers, non-commissioned officers and officers who were fortunate to serve with him during his exemplary service. His awards include the National Defense Service Medal, the Global War on Terrorism Medal and the Army Service Ribbon. He is posthumously recommended for the Good Conduct Medal, the Army Commendation Medal, and promotion to the rank of specialist. Ramirez is survived by his parents, Maria Casas-Ramirez and Gonzalo Ramirez; two brothers, Johnny Restrepo and David Ramirez, and two nieces. This workout was designed by CrossFit ECF @crossfitecf (West New York, NJ, USA).
