Day: March 22, 2019

“TRIFECTA”

Gymnastics

Accumulate 2min of:
Handstand hold
False grip hang
Front planche

5 rounds for time:

1 rope climb
10 v-ups
10 push ups

Weightlifting

Power snatch
5-5-3-3-3-1-1-1-1

Firebreathers

“JOSIE”

For time:

**Wearing a 20lbs vest**

1mile run

Then

3 rounds of:

30 burpees
4 power cleans 155/105
6 front squats 155/105

Then

1mile run

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.

He is survived by his wife, Channing, and son, Josie Jr.