Log your benchmarks and Hero WOD's in the CrossFit App to track your progress.
Hero Workout
Dragon
RX'D Workout
For time:
Run 5K
4 minutes to find 4-rep-max deadlift
Run 5K
4 minutes to find 4-rep-max push jerk
Run 5K
4 minutes to find 4-rep-max deadlift
Run 5K
4 minutes to find 4-rep-max push jerk
About Dragon
U.S. Army Capt. Nicholas Rozanski, 36, of Dublin, Ohio, assigned to the 1st Battalion, 148th Infantry Regiment, 37th Infantry Brigade Combat Team, of the Ohio National Guard, based in Walbridge, Ohio, died on April 4, 2012, of wounds sustained during an enemy attack in Faryab province, Afghanistan.
He is survived by his wife, Jennifer; daughters, Emma and Anna; mother, Pamela Mitchell; father, Jan; and brothers Keith and Alex.