Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m row
Piegon stretch
PVC pass throughs & stretches
INTO 2 ROUNDS OF:
10m spiderman crawl
10m burpees broad jump w/ 2 squats
5 PVC power snatches
5 PVC overhead squats
50 singles
Empty barbell 2nd round
Ryan Hendrix (Time)
3 Rounds For Time:
35 Double Unders
35 Power Snatches 75/55
35/28 Cal Row
This Hero workout is dedicated to Deputy Sheriff Ryan Phillip Hendrix, Henderson County Sheriff’s Office, NC, who was shot while investigating a vehicle tampering and possible shooting call in Mountain Home, NC, on September 10, 2020.
During that call, Deputy Hendrix and other deputies arrived on scene and confronted a subject, who was wanted on a warrant for parole violation. The man initially complied with commands but then grabbed a handgun and opened fire, striking Deputy Hendrix. The other deputies returned fire and killed the subject.
Deputy Hendrix was transported to a local hospital where it was determined he could not survive. He was declared medically deceased so that his organs could be donated.
Deputy Hendrix was a U.S. Marine Corps veteran and had served with the Henderson County Sheriff’s Office for eight years. He is survived by his two children and fiancée.
The workout was created by Vic Skeens of CrossFit Hephzibah @crossfithephzibah (Hephzibah, GA, USA).
Metcon (Time)
Teams of 2!
For Time:
100 Overhead Squats 75/55
100 Calorie Ski
100 Toes to Rings
100 Calorie Row
100 GHD Situps
100 Burpees
100 Overhead Squats
*30 Minute Time Cap
*One athlete works at a time