CrossFit Praus – CrossFit
Warm-up (No Measure)
5 Minutes on Bike/Rower , then:
10 Light kettlebell Swings
10 Boot Strappers
10 Good Mornings
5 Hang Full Cleans with Empty Bar
Kettlebell (100 Reps (Cap 15 Minutes))
Johnson (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
9 Deadlifts, 245#
9 Squat Cleans, 155#
In honor of 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, died September 8, 2009
To learn more about Johnson click here
1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan.
He is survived by his wife Durinda Johnson.
The “Johnson” Hero WOD was first posted on crossfit.com as the workout of the day for Friday, July 9, 2010.
(Female weight is Deadlift at 165, and clean at 105)