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Published on September 6th, 2018 | by Crossfit Sacrifice

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HERO WOD FRIDAY 7 SEPT 2018

COME JOIN US FOR A FREE TRIAL WEEK! CALL COACH MARK TO GET STARTED 7065871946!

ALL DROP INS WELCOME WE HAVE 17,000 SQ FT TO SERVE YOU!

“Ralph”

4RFT:

8 Dead Lift 250/175

16 Burpees

3 Rope Climbs

600m Run

THEN

Mobility:

5:00 Foam Roll Lumbar Spine and Hamstrings

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.


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