CrossFit FYR – CrossFit
Lt. Brad Clark (Time)
Buy-In: 95 Double-Unders
6 Rounds of:
10 Single Arm Dumbbell Clean-and-Presses (50/35 lb) (alternating)
18 Weighted Lunges (50/35 lb) (alternating)
Cash-Out: 95 Double-Unders
Use a single dumbbell throughout. For the dumbbell clean-and-press, the athlete must alternate arms after each rep. Complete 10 total repetitions per round; 5 per arm. A push press or strict press is allowed (a jerk is not). For the weighted lunges, hold the dumbbell in any racked position (front, back, or over one shoulder). Complete 18 total repetitions per round; 9 per leg.
This workout is dedicated to Lt. Brad Clark, Hanover County Fire and EMS (VA), who made the ultimate sacrifice in the line of duty on Oct. 10, 2019, when he was struck by a vehicle on I-295 while attending to an unrelated motor vehicle accident.
Just prior to being struck, Lt. Clark was able to shout a warning to his crew, who were then able to dodge the worst of the wreck.
row 15/12 cals
5 hang cleans (155/105
time cap 10 mins