As we get closer to our annual Murph Memorial Day WOD, here’s an opportunity to be more involved in the tradition of working out in honor of beloved heros.
4 Rounds for Time
23 Russian Kettlebell Swings 53/35 23 Box Jumps 24/20 23 Sit-Ups 23 Dumbbell Snatches 35/25 23 Goblet Squats 53/35 23 Double-Unders 23 Medicine Ball Squat Cleans 20/14
Cash out: 3:06 Plank Hold (elbows)
On September 30, 2016 Forest Acres Police Officer, Greg Alia, was killed in the line of duty while trying to apprehend a suspect. His death had a huge impact on the LE community and the small town of Forest Acres, SC. He is survived by his wife, Kassy Alia and his son, Sal Alia. 4 rounds for the years of marriage for Greg and Kassy.
Created by Forest Drive CrossFit, the workout has 7 movements for the years of Greg’s time as a police officer. 161 reps per round for Alia’s call sign. 186 seconds for Alia’s vehicle number.