Always take the high road, it’s far less crowded.

CrossFit Barwon – CrossFit

Hero

Josie (Time)

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.

For time, wearing a 20-lb. vest:

1-mile run

Then, 3 rounds of:

30 burpees

4 power cleans

6 front squats

Then, 1-mile run

Men: 155 lb.

Women: 105 lb.

Warm-up

Warm-up (No Measure)

400 m run

3 rounds

20m Straight jumps

20m stiff bear

20m board jumps

Front squats efficiency