Warm Up:

1 squat + 1 push up, then:

6 min EMOM:

Odd: 10 squats + 10 push ups

Even: 5 Strict Knees to Elbows + 10 Hollow rocks

WOD: “Falkel” 

25 min AMRAP:


8 Box Jumps 30/24

1 Rope Climb 15ft (scale=3 rope pulls from sitting to standing)

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, CO, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, NC, was killed on August 8, 2005 by enemy small-arms fire in Deh, Afghan, Afghanistan. 

He is survived by his parents, Jeff and Dianne Falkel. 

The "Falkel" Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, August 20, 2013 (130820).

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