Bear Canyon CrossFit – SWEAT

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200 M run

3 Rounds

5 pushups

10 DB Deadlifts

5 situps

10 Air Squats

5 Kips

Applied Strength

AMRAP in 24 Minutes

11 Deadlifts (heavy)

40 Box Jumps

11 Strict Pullups

40 Pushups

11 Power Cleans

40 Wall Ball Shot

Dedicated to Officer Justin Martin, Urbandale IA Police Department, who was shot and killed in an ambush on November 2, 2016.⁠

At the time of his death, Officer Martin was seated in his patrol car when the gunman approached and opened fire without provocation.⁠

We first found this workout posted by CrossFit Des Moines @cf_des_moines (Urbandale, Iowa, USA). After contacting CrossFit Des Moines, they confirmed that “Officer Martin” was created by their Coaches Tyler Lloyd and Phil Poell.⁠

In an email with WODwell, Phil told us that Justin was a member of CrossFit Des Moines when he was killed and that Tyler played football with Justin when both men attended Simpson College together.⁠

Phil writes: “We chose 24 minutes for the AMRAP because he was 24 years old when he was shot and killed. His badge number was 1140 which is why the rep scheme is the way it is. We chose the movements based off of what Justin loved to do and what he excelled at when he worked out with us.”⁠

There are 6 movements, one for each month of membership.⁠

“The movements are a combination of memories of movements he liked and what Justin had a natural aptitude towards. The first time they saw Justin do a workout as prescribed involved a 275# deadlift and box jumps. The pull-ups are strict because for the longest time he had trouble figuring out the kipping motion. This did not stop him from doing pull-ups, he just did them all strict. The power cleans are involved because of all the Olympic Lifts utilized in CrossFit the only one we did together at Simpson College was power cleans.”⁠