Sunday 2/11/18 Sunday Hero WOD and Women's HIT

February 11, 2018



In honor of Officer Jason Moszer, 33, killed in the line of Duty on the 11th of February, 2016.

Office Moszer was not a CrossFitter but was heavily involved at TNT Gymnastics as his step-daughter is on the competitive team. This workout is less about barbells and more about movement.  


Badge Number 98

9 Rounds 8 Movements

6 Years in Service = 6 Reps of Each Movement

Killed on the 300 Block of 9th Ave = 300 M Run


9 Rounds For Time

300 M Run

6 Air Squats

6 Pull-Ups

6 Box Jumps (24/20)

6 Burpees

6 Sit-Ups

6 Lunges

6 Russian KB Swings (53/35)


Running will be outside, as the FM PD are outside in the elements everyday. 
Experienced athletes will hold a KB for the squats and lunges.
Sit ups and run will be done with med-ball, plate, sandbag, etc.

If available a weighted vest is recommended to wear for the entire workout.