Skill/Strength:

EMOM x 10

Odd: Bench Press 70% x 3

Even: 35 DU or 70 singles


WOD: “Brownwood Dallas 5”

For Time (25 min time cap)

Buy in: 50 Burpees

Then 5 RFT:

10 Wall Ball shots 20/14

10 Shoulder to Overhead 95/65

10 Pull Ups

10 Box Jumps 24/20

10 Sit Ups

Cash out: 800m run


(1 second added for every rep not completed within time cap. Each 400m run counts as 1 rep)

(302 total reps)



Crossfit Brownwood created this workout "in honor of the 5 Dallas officers killed in the tragic events on 7/7/2016" where five officers (Lorne Ahrens, Michael Krol, Michael J. Smith, Brent Thompson and Patrick Zamarripa) were killed by a shooter in Dallas, TX during a Black Lives Matter rally. "We commemorate them for making the ultimate sacrifice in service to the communities they serve and protect."

Comment