CrossFit Sacrifice Hero WOD Friday August 12, 2016 WE are only Open for the 530am and 630am!! Rumble Setup!

We are only Open for the 530am and 630am

Rumble Set up


2 Rounds for Time
200 meter Run
16 Kettlebell Swings (95/65 lbs)
16 Pull-Ups
16 Front Squats (95/65 lbs)
200 meter Run
14 Kettlebell Swings (95/65 lbs)
14 Pull-Ups
14 Front Squats (95/65 lbs)
200 meter Run
12 Kettlebell Swings (53/35 lbs)
12 Pull-Ups
12 Front Squats (95/65 lbs)


PTE Galagher & LCPL McDonald were serving together with the Australian Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012.

McDonald enjoyed the heavy lifts such as front squats, and was known to swing up a kettlebell. Strength was his game. Therefore, the front squat and kettlebell swings are for him.

PTE Galagher was a man who loved his metabolic conditioning workouts. He was fast, strong,
and quick to find a pull up bar for his fitness programming. The pull-ups and 200m run are for him.