K27 7/3/24


This is a long, high-volume workout. You are welcome to share it with a partner and do you-go-I-go rounds. Make it 14 each so you are even.

The stimulus should be unbroken rounds with a moderately heavy barbell. So, pick a weight that isn’t super light, but is not so heavy that you have to drop it in less than 5 reps.

Standards PLEASE! There are some major corners that could be cut on a hang power clean and a burpee. Don’t be that person. It’s a Hero workout so you should hold yourself to an even higher standard than normal. Go above and beyond the range of motion so there’s not even a doubt.

HPC’s- the first one must start from the hang. Do not power clean it. Get those elbows through the window and do not start recycling that barbell down until you fully extend your hips.

Burpees- Chest (not your belly) to the ground. We should not be able to see any part of the front of your shirt. Stand up to full extension of your knees and hips, jump, and touch your hands above your head.

5 Hang Power Cleans 185/105
5 Burpees
15 Double-unders

Time Cap 37min

Sgt. Greg Moore, of Coeur d’Alene Police Department in Coeur d’Alene, Idaho, died in the line of duty on May 5, 2015. Moore was patrolling the area in response to several car break-ins and was shot after stopping a suspicious person. He was taken to the hospital in critical condition for a gunshot wound to the head and died later that day with his family by his side.

Moore, 43, was a member of Lotus CrossFit in Coeur d’Alene and is remembered as a dedicated public servant and devoted family man with a big heart and sense of humor. He served for 14 years.

Moore is survived by his wife, Lindy; son, Dylan; and daughter, Gemma.

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