Run 800 meters
15-foot rope climb, 5 ascents
50 push-ups

Note: The official CrossFIt Hero Workout “RJ” calls for five complete rounds of this amazing workout. Today, we are recommending Athletes complete three to five rounds, depending on their current capacity, level of soreness from this weeks workouts. In addition, registered Games Athletes should be mindful of the “unknown and unknowable” 14.3 workouts that will be announced later this evening. This is a fun workout that gets us in the great outdoors. Total time-cap for the workout will be 45 minutes. Rope Climb modifications will be made available in the gym.

“Big Blue” joins the 12:00 PM Warriors


Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. RJ was a dear friend of the CrossFit Law Enforcement community and is dearly missed. He is survived by his wife Emily an daughter Kaila. The LAPD established a trust fund for them.



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