12152020

13
Dec

12152020

Crossfit Garage – CrossFit

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Metcon

‘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

2 Thrusters

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

Bright Spot

Wall Balls

Power Clean

Push Press

Thruster

Box Jumps