CrossFit Hero Workout

Arnie

For Time

  • 21 Turkish Get-ups (right arm)
  • 50 Kettlebell Swings
  • 21 Overhead Squats (left arm)
  • 50 Kettlebell Swings
  • 21 Overhead Squats (right arm)
  • 50 Kettlebell Swings
  • 21 Turkish Get-ups (left arm)

Use a single 2 pood kettlebell.

About Arnie:

Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

Released 2010/05/29

Category: Hero Workouts
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