WORKOUT OF THE DAY

CONDITIONING

Today you get to have a crack at what I believe is one of the toughest CrossFit “Hero” WODs ever created – Adam Brown.  No, it is not named after me.  It has nothing to do with me.  For the uninitiated, Hero WODs are workouts that have been created to honour men and women who have died in the line of duty, usually whilst serving in the Military or Emergency Services.

Adam Brown was a Navy Seal who died whilst serving in Afghanistan in 2010.

This workout is actually meant to be done individually, but to be honest, there are not many who can RX it and actually complete it within the class time, so we are getting you to do it with a buddy.  It is still tough.  Try to stay true to the workout in your pairs, and go as heavy as you can whilst maintaining safe movement and good form.  Get after it!

-AB

“Adam Brown”

In pairs, 2 rounds for time of:

24 Deadlifts 130/90kg

24 Box Jumps

24 Wallballs

24 Bench Press 90/60kg

24 Box Jumps

24 Wallballs

24 Cleans 65/45kg

STRENGTH

3 sets of:

10 Supinated Grip Barbell Row

10 Filly Press (each arm)