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HERO WOD FRIDAY SINCE 2010!

“Flip”
2 Rounds:
1 Mile Run
50 Wall Balls 20/14

50 AbMAt Sit Ups

50 Box Jumps 24/20

50 Sumo Dead Lift High Pulls 95/65

Background: This hero workout is dedicated to SPC Felipe Ramirez, 44th Medical Brigade, US Army, who was killed on August 14, 2010. Felipe lost his life while on active duty in a military accident.

Ramirez is survived by his parents, Maria Casas-Ramirez and Gonzalo Ramirez, two brothers, Johnny Restrepo and David Ramirez, and two nieces.

This workout was designed by Johnny Restrepo of CrossFit ECF @crossfitecf (West New York, NJ, USA).