CrossFit Hero Workout

Jason:

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we'll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

For time.

We will use Various scaling on this:

Pro: As rx'd

Pack:
100 Squats
3 Muscle-ups
75 Squats
6 Muscle-ups
50 Squats
9 Muscle-ups
25 Squats
12 Muscle-ups
Use seated muscle ups if necessary.

Porch:
75 Squats
3 Muscle-ups
50 Squats
5 Muscle-ups
25 Squats
7 Muscle-ups
15 Squats
9 Muscle-ups
Use seated muscle ups if necessary.

OR...

You can use a 3:1 pullups/dips for every muscle-up as substitution.

So for Pack:
100 Squats
9 Pull-ups
9 Dips
75 Squats
18 Pull-ups
18 Dips
50 Squats
27 Pull-ups
27 Dips
25 Squats
36 Pull-ups
36 Dips

Porch:
75 Squats
9 Pull-ups
9 Dips
50 Squats
15 Pull-ups
15 Dips
25 Squats
21 Pull-ups
21 Dips
15 Squats
27 Pull-ups
27 Dips

*Multiply dip x 2 if subing bench dips*

###

This was a great class.
We had ALL levels push the limits...
Fittingly, our US Navy S.E.A.L. completed the workout as prescribed (50 muscle-ups!)

Flickr Slideshow of all the action