COME JOIN US FOR A FREE TRIAL WEEK! DROP IN’S WELCOME $20. CALL OR EMAIL COACH MARK TO GET STARTED 7065871946 OR CROSSFITSACRIFICE@GMAIL.COM

HERO WOD FRIDAY SINCE 2010!

“Ralph”
4 Rounds:
8 Deadlifts 250/175

16 Burpees
3 Rope Climbs

600m Run

THEN

Core Cash Out:

5:00 AMRAP 100 Sit Ups Remaining Time:

Low Plank

Background: British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

The British Hero WOD “Ralph” was first posted on the CrossFit Main Site as the workout of the day for Friday, November 9, 2012 (121109).