EMOM 20 Minutes
4 Rounds; 45 Seconds Work/ 15 Seconds Rest
Pick Your Load 2 Db's
Minute 1: Dumbbell Curl to Tricep Kick Back
Minute 2: Single-Arm DB Hang Power Snatches Right
Minute 3: Single-Arm DB Hang Power Snatches Left
Minute 4: Dumbbell Box Step Ups
Minute 5: Rest
Curtis P's 105/70
HR Push Ups
One "Curtis P" complex =one Power Clean, one Lunge (each leg), and one Push Press
Lindsay's Happy Birthday!
19 Minute Amrap (Pick your load)
Buy In: 36 Russian KBS
Then: with the remaining time:
8 Power Snatch
15 Wall Balls
19 Slam Balls
86 Single Unders
At 17 Minutes:
Max Russian KBS
“CINDY BRO STYLE”
AMRAP in 15 minutes:
CROSSFIT HERO WOD
Omaha police officer Kerrie Orozco was shot and killed in the line of duty while trying to arrest a wanted suspect.
She was serving a felony warrant for a suspect, identified as Marcus D. Wheeler, who also died from his injuries.
Orozco is survived by her husband, Hector; two stepchildren, Natalie and Santiago; and baby Olivia.
She began CrossFit at CrossFit FitFarm and also worked out with fellow officers outside the affiliate.
She exhibited a passion for community service that went beyond her police duties. She volunteered with the Special Olympics and was president of the Police Officers Ball to benefit Special Olympics Nebraska. She also coached baseball for the North Omaha Boys and Girls Club.
5 ROUNDS FOR TIME: