30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

B-47 Deputy Ward

February 07, 2015

Main – CrossFit

Deputy Scott Ward was a 15 year veteran of Baldwin County Sheriff’s Office. He was killed in the line of duty on November 23, 2012. We are here today to honor him and all who serve and protect our communities everyday.

Warm-up

CFSF dynamic warmup (No Measure)

3 Rounds:

10 PVC Pass-Throughs

10 Toe Touches

10 Butt Kicks

10 Overhead Squats

10 Sit-Ups

10 Push-Ups

10-15 Sec Samson Stretch Each Leg

Metcon

B-47 Ward (Time)

In teams of two with one partner working at a time. The one mile run is completed by both partners at the same time.

50 Clean and Jerk (115/85)

47 Burpees

100 Box Jumps (24/20)

47 Burpees

150 Wall Balls (20/14)

1 Mile Run

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