CrossFit ABF – CrossFit Personal Training
This memorial WOD is dedicated to Harvey Bernard Milk (May 22, 1930 – November 27, 1978) who was an American politician and the first openly gay elected official in the history of California, where he was elected to the San Francisco Board of Supervisors. Milk was assassinated in San Francisco City Hall.
Despite his short career in politics, Milk became an icon in San Francisco and a martyr in the gay community. In 2002, Milk was called “the most famous and most significantly open LGBT official ever elected in the United States.”
We first found this OUTWOD (@outwod) workout via a vlog by Myles Shupe (@myleslifts) as a vlog he posted a few days after OUTWOD posted the workout on Facebook. Myles completed the workout in 21:05.
Warm-up
Warm-up (No Measure)
50 Jumping Jacks
:30 dead hang
100 Double unders
:30 dead bugs
50″ WLS
Metcon
Harvey Milk (Time)
For Time, adding one movement per round:
11 Pull-Ups
27 Double-Unders
19 Burpees
78 Sit-Ups
100 Air Squats
Do the Pull-Ups. Then do the Double-Unders and Pull-Ups. Then do the Burpees, Double-Unders, and Pull-Ups. Continue this way until the final found of Air Squats, Sit-Ups, Burpees, Double-Unders, and Pull-Ups.
Bodyweight modfications:
Sub
push ups for pull ups
jumping doubel taps for DU
