Crossfit Cle – CrossFit
RIP U.S. Navy Lt. J. Wesley “Wes” Van Dorn
Warm-up (No Measure)
10 scap pullup
5 hang power clean (barbell)
5 front squat
1 minute R/L banded lat stretch
1 minute R/L calf stretch
Take 5 minutes to warmup into the power cleans and burpee box hops
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate
U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.
Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“
Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.
To learn more about Wes click here
For this workout, you may perform any type of clean (power cleans are suggested).