Crossfit Garage – CrossFit
‘Ferd” (AMRAP – Rounds and Reps)
AMRAP in 22 minutes:
Buy-In: 1 minute Wall Ball Shots 20/14
Directly Into, AMRAP 20 minutes of:
1 Power Clean 115/85
3 Push Presses
11 Box Jumps 24/20
Cash-Out: 1 minute Farmer’s Carry (2×70/53)
This Hero WOD is dedicated to U.S. Army Dennis James Ferderer Jr., of New Salem, ND who was killed 11/2/05, in Iraq while serving during Operation Iraqi Freedom, when a grenade hit his vehicle. He was just 20 years old.
The workout was designed by Coach Tom Roehling of CF Massillon (Ohio) after one of their clients (David) requested a workout to honor Dennis. David served together with Dennis and is a long time Crossfitter.
The rep scheme signifies:
– 1/3 reps for Dennis’s birthday on Jan 3
– 11/2 reps for the date he passed on Nov 2
– 20 minutes for his age when he died