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CROSSFIT TRENCHES – CrossFit

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“RUSS” (Time)

HERO WOD: “RUSS”

3 Rounds for Time

50 meter Sandbag Walk (70/55 lb)

50 meter Sandbag Sprint (70/55 lb)

10 meter Bear Crawl

5 Single-Arm Kettlebell Swing, Clean, Squat, Push Press (each arm) (53/35 lb)

10 meter Bear Crawl

Wear a 20/14 lb Weight Vest

Pick up the sandbag and carry it during the walk, then turn around and sprint back to the starting location before dropping the sandbag and bear crawling to the kettlebell. Each rep with the kettlebell consists of one swing, one clean, one squat (with the kettlebell in the rack position) and one push press. Once done with the kettlebell work, bear crawl back to the sandbag and repeat.

Sgt. Russell “Russ” Durgin was assigned to the 1st Battalion, 32nd Infantry Regiment, 10th Mountain Division, Fort Drum, N.Y. He was killed on June 13, 2006 when his unit took small arms fire in Korengel, Afghanistan.

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