WOD Blog
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| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (68 days ago) |
CrossFit HERO 'ADAM BROWN' WOD 182909(Time, Rx2) Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents. (Rx) 2 Rounds of: 24 Deadlifts (275/185 lb.) 24 Box Jumps (20 in.) 24 Wall Balls (20/14 lb.) 24 Bench Presses (155/105 lb.) 24 Box Jumps 24 Wall Balls 24 Cleans (135/95 lb.) ______________________________________________________ (Rx2) 2 Rounds of: *20 Deadlifts *20 Plate Jumps *20 Wall Balls *20 Push-ups *20 Plate Jumps *20 Wall Balls *20 Cleans ______________________________________________________ SCORE: Time GOAL: 30min The first round is going to feel a lot different than the second. You will be able to get through the 1st round with fewer sets of each movement. Make sure you use a pacing strategy and don’t go to failure on the barbell movements. It will take a lot of rest to recover and go again. Pick set numbers you know you can achieve without too much struggle. The 1st round might be done in 2 sets, while the 2nd round closer to 3-4. Push the pace on the Wall Balls and Box Jumps in both rounds. 1st round-unbroken, and 2nd round might be done in 2-3 sets.
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