CrossFit Kent Island – CrossFit
Metcon
Car 294 (AMRAP – Rounds and Reps)
AMRAP (with a Partner) in 25 minutes:
18 calorie Air Bike/Row
12 Reverse Alternating Lunges
24 Jumping Air Squats
32 Wall Ball Sit-Ups (20/14 lb)
31 Synchronized Burpees
*Perform 7 Push-Ups every 5 minutes
Perform the work in the order written. Break up the work between partners as needed. One partner works at a time. Every 5 minutes, stop to perform 7 push-ups, then continue where you left off.
This hero workout is dedicated to Detective Deidre Irene Mengedoht, of the Louisville Metro Police Department, who was killed when her patrol car was struck by an impaired driver while conducting a traffic stop on I-64 on December 24, 2018.
The rep scheme of the workout symbolizes
Car 294 – her police car number.
18 – The year of death was 2018.
24 – The day killed, December 24th.
12 – The month killed, December (12).
32 – Detective Deidre’s age, 32 years old.
31 – Laid to rest on Dec. 31st.
*We pause every 294 seconds (her police car number) to do 7 push ups (years of service)