Tuesday’s Endurance crew got to bring their dogs to the track for some fun!

Conditioning

“Helton”

Four rounds for time of:
Run 800 meters
Dumbbell squat cleans, 30 reps
30 Burpees

(This is our CFG Endurance variation of the CrossFit HERO WOD. The traditional workout is 3 rounds with 50# DB Squat Cleans. We’ll be going lighter, but with an extra round!)

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.