U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010, by an improvised explosive device in Afghanistan.
His CrossFit Hero WOD is:
10 rounds for time of:
- Sprint 100 meters
- 10 Pull-ups
- Sprint 100 meters
- 10 Burpees
- Rest 30 seconds
There’s nothing quite like CrossFit body weight workouts. They don’t require as much concentration as workouts with a barbell or even dumbbells. They are usually just mindless grinder once you get going.
Which was the CrossFit workout I needed this day.
My Journey to the CrossFit Games 