Top Tier CrossFit Columbia – Adult/ Teenager CrossFit
“Dicko” Should be heavier: 135/95; 70/53
3RFT: Metcon (Time)
3 Rounds for Time:
6 Hang Power Cleans (50/35 kg; 110lbs/80lbs)*
29 AbMat Sit-Ups
6 Push Presses (50/35 kg; 110lbs/80lbs)*
6 Overhead Squats (50/35 kg; 110lbs/80lbs)*
9 Kettlebell Swings (24/16kg)
*Use Barbell -or- two Kettlebells (24/16kg; Green/Yellow)
This British Hero WOD is dedicated to Steve Dixon (Dicko) from Sunderland UK who was killed on November 24, 2007, in the Tallil area of southern Iraq.
At the time of his death, Dixon was providing close protection to US Army Engineers when a large IED detonated beneath his vehicle.
Despite having recently left the British Army where he served in The Royal Green Jackets for over 10 years, Dixon had returned to Iraq as a contractor to support reconstruction efforts.
He is survived by his wife Sarah, children Caitlin and Niall, and extended family.
5RFT: Metcon (Time)
5 Round for Time:
500 Meter Run
10 Burpee Box Jump Overs (24/20)
10 Deadlift (185/155)
5 Sumo Deadlift (225/175)
100 Foot Sled Push (180/135)