Women's HIT Class
H-1: Back Rack or Front Rack Lunge
Sumo Deadlift High Pull
Wall Ball Shots
Row For Calories
TEAM Red White and Blue
In Honor of Greg Alia
On September 30, 2016 Forest Acres Police Officer, Greg Alia, was killed in the line of duty while trying to apprehend a suspect. His death had a huge impact on the LE community and the small town of Forest Acres, SC. He is survived by his wife, Kassy Alia and his son, Sal Alia. 4 rounds for the years of marriage for Greg and Kassy.
Created by Forest Drive CrossFit, the workout has 7 movements for the years of Greg’s time as a police officer. 161 reps per round for Alia’s call sign. 186 seconds for Alia’s vehicle number.
4 Rounds for Time
23 Russian Kettlebell Swings (1.5/1 pood)
23 Box Jumps (24/20 in)
23 Dumbbell Snatches (35/25 lb)
23 Goblet Squats (1.5/1 pood)
23 Medicine Ball Cleans (20/14 lb)
186 seconds (3:06) Plank Hold
For the finisher (cash out), accumulate the time spent in Plank Hold position. Do not count any rest or transition time.