2024-03-12

• Overview: This is a repeat workout from 8/19/23. “Mr. Joshua” is a CrossFit Hero WOD named after SO1 Joshua Thomas Harris, 36, who drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
• Run: Should be completed in less than 2:15 each round.
• Sit-Ups: Reps should be completed in less than 1:30 each round.
• Deadlifts: Loading should not exceed 70% of your 1RM deadlift. Reps should be completed in about 1:00 each round.
• Score: Total time. If capped, add 1s for every missed rep.

• Pace the run in a way that will allow you to push the sit-ups and deadlifts.
• Find a smooth, steady pace on the sit-ups.
• You should not need more than 1 break each round if 15 seems like too many to hold onto.
• Lots of time can be wasted on transitions. Try to be urgent about getting each movement started.

400 METER RUN

• Reduce Distance
• 500m/400m Row
• 400m/300m Ski
• 1000m/800m Bike
• 300m Air Run

SIT-UPS

• Reduce Reps
• Hollow Rocks

DEADLIFTS

• Reduce Reps
• Reduce Loading
• Sub Dumbbells

200m Run
5 AbMat Sit-ups
5 Deadlifts