Workout 8.17.14

Nickname: Santiago Hero Wod

Main – CrossFit

Jersey City Police Officer Melvin Santiago was killed in the line of duty on July 13th 2014. Our friends at CrossFit Jersey City created this WOD for his memorial!

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Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:
200m run or 250m row
10 OH Squats with PVC pipe
10 AB Mat Situps
10 Iron Crosses
10 Pushups
10 Scorpions
10 Pullups
25 Double Unders


As a partner WOD or individual…you’re choice! Keep in mind that this is for a fallen hero in the recent weeks…give it everything!

Metcon (Time)


2650m Row then…

6 Rounds
7 Deadlifts 225/155
13 Box Jumps 30/24
14 Burpees

Feature Video

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