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EMAIL: CROSSFITSACRIFICE@GMAIL.COM HERO WOD FRIDAY SINCE 2010! “Helton”3 Rounds: 800m Run30 DB Squat Cleans 30 Burpees @50/35 THEN Accessory Cash Out: 4 X 8 Each Heavy DB Curls U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in