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THURSDAY JULY 4TH! 2019

2
Jul

THURSDAY JULY 4TH! 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Calf Smash

Row or Run 400m

30 Banded Good Mornings

20 Lateral Lunge Steps

10 Sampson Stretch Each Side.

Mobility Coach’s choice

Metcon

MOSZER (Time)

9 Rounds for Time

300 meter Run

6 Air Squats

6 Pull-Ups

6 Box Jumps (20/24 in)

6 Burpees

6 Sit-Ups

6 Lunges

6 Russian Kettlebell Swings (53/35 lb)
*w/ a weight vest (20/14 lb)

In honor of Fargo, ND police officer Jason Moszer (33) killed in the line of duty Feb 11, 2016, from a gunshot wound. Jason responded to a report of domestic violence in which suspect’s son had called dispatchers and said the man had fired a gun at his mother. Jason was shot inside the home and died the next day from his wounds.

Badge number 98: 9 rounds, 8 movements. 6 years in service: 6 reps of each moment. Killed on the 300 block of 9th Ave N: 300M Run.

The workout was first posted by CrossFit Ice House (Fargo, ND, USA), who featured the WOD as a community workout in Officer Moszer’s honor on Saturday, February 20, 2016.


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