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Josie

By: 0

CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Josie (Time)

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

For time, wearing a 20-lb. vest:

1-mile run

Then, 3 rounds of:

30 burpees

4 power cleans

6 front squats

Then, 1-mile run

Men: 155 lb.

Women: 105 lb.

Whata Tabata

By: 0

CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (AMRAP – Reps)

For max total reps:

Tabata dumbbell shoulder presses

Tabata ring dips

Tabata weighted jumping lunges

Tabata dumbbell push presses

Tabata weighted walking lunges

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.

Men: 35-lb. kettlebells or dumbbells

Women: 20-lb. dumbbells