Nick and Frank
Warm-up:
3 Rounds of Row or Bike 10 Calories
5 Rack Delivery, 5 Tall Muscle Clean, 5 Tall Cleans
Stretch on your own between rounds.
Strength:
Hang Squat Clean
(3)4
Work up to a set of 80%+
WOD: Hero WOD “ARTIE”
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.
He is survived by his sister, Charo; and parents, Alfonso and Mirella.
The “Artie” Hero WOD was first posted on the CrossFit main site as the workout of the day for Sunday, October 23, 2016 (161023).
20 min. AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 thrusters 95/65
We last did “ARTIE” on 12.5.19
Icing:
Mobility Sumo Squat 5 min.