Friday 260529

Today’s Hero workout honors Brian R. Bill, a U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) from Stamford, Connecticut, who died on Aug. 6, 2011, from wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. This workout pairs high-volume back squats with rope climbs. Aim to keep the bar moving and your climbs efficient throughout. Choose a back-squat weight you could complete unbroken in the first round, even if you elect to take one short break to avoid excessive fatigue later on. You should not need more than three sets in any round, and the barbell should feel moderate when fresh. Use an efficient leg lock on the rope climbs. Take a moment to breathe at the top, then control your descent. Minimize rest at the rack — get under the bar and right into your squats. Be careful not to come out too hot at the start. Approach Round 1 with the pacing mindset you want to have in Round 3. Be sure to log your Brian score in the CrossFit mobile app!

3 rounds for time of: 3 rope climbs to 12 feet 20 back squats ♀ 95-lb barbell ♂ 135-lb barbell

3 rounds for time of: 5 pull-to-stands 15 back squats ♀ 45-lb barbell ♂ 65-lb barbell