CrossFit Mile Zero – CrossFit

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WOD

Helton (Time)

3 Rounds for time of:

800m Run

30 Dumbbell Squat Cleans, 50#

30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here

AEROBIC CAPACITY WORK

Metcon (Distance)

35 Minute Easy Run at 1.2-1.3x Mile Pace