Warm up and Mobility
“Milley”
AMRAP in 23 minutes
Buy-In: 2,000 meter Row
In the remaining time, AMRAP of:
11 Wall Ball Shots (30/20 lb)
30 Double-Unders
10 Burpees
On a 23-minute clock, perform the prescribed work. Athlete must complete the buy-in of 2,000 meter Row. In the remaining time, perform as many repetitions as possible (AMRAP) of 11 Wall Ball Shots, 30 Double-Unders, and 10 Burpees.
Score is the total number of repetitions completed before the 23-minute clock stops.
On a 23-minute clock, perform the prescribed work. Athlete must complete the buy-in of 2,000 meter Row. In the remaining time, perform as many repetitions as possible (AMRAP) of 11 Wall Ball Shots, 30 Double-Unders, and 10 Burpees.
Score is the total number of rep
This hero workout is dedicated to 1st Lt. Scott “Scooter” Milley, 2nd Battalion, 30th Infantry Regiment, 4th Brigade Combat Team, 10th Mountain Division, US Army, who was killed in action on November 30, 2010, from wounds sustained when insurgents attacked his unit with small-arms fire in the Baraki Barak district, Afghanistan.
The workout was designed by Daybreak CrossFit @daybreakcrossfit (Massachusetts, USA).
The rep scheme signifies:
– 23 minutes for Milley’s age when he died
– 11-30-10 reps for the date of his passing.