6/28/18

CrossFit GonzStrong – CrossFit

Josie (Time)

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

For time, wearing a 20-lb. vest:

1-mile run

Then, 3 rounds of:

30 burpees

4 power cleans

6 front squats

Then, 1-mile run

Men: 155 lb.

Women: 105 lb.
Women 14lb vest

Men 20 lb vest

**MOD: You can divide the run and the burpees in half***

MODIFIED

Beginner Option

For time (without a vest):

800-m run

Then, 3 rounds of:

20 burpees

4 power cleans

6 front squats

Then, 800-m run

Men: 75 lb.

Women: 55 lb.