pic courtesy of CrossFit HQ.

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.




Three Rounds For Time of:

30 Wallballs, (20/14)

30 Sumo Deadlift High-Pulls, (75/55)

30 Box Jumps, (20)

30 Push Press, (75/55)

30 Cal Row

30 Push-Ups

10 Body Weight Back Squats (From the Rack)


Scaling Options:

Wall Ball -> 14/10 ->as needed

Bar weight -> as needed

Box height -> as needed

Push Ups -> Push Up off a bench

Back Squat -> 75% of body weight ->50% of bodyweight


Cool Down:

Pigeon pose on box – 1 min per side


Roll out entire back – 10 passes per section

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