Sunday 02/02/25

Workout

Warm up

2 rounds :30 each (7min)
Inchworms to Pushup 
BW Good Mornings
Empty Bar RDLs 

Tall Muscle Cleans *from power position, slow and controlled elbows up and back then around

Hang Power Clean
Scap Pulls 
Jumping Pull ups / 2nd round kipping pull ups

Hero Wod “Dixon” 

7 Rounds for Time
7 Deadlifts (135/95#)
19 Pushups
7 Power Cleans (135/95#)
19 Pullups 
*wear a weight vest (20/14#)

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Background: This hero workout is dedicated to Hall County (GA) Sheriff’s Deputy Nicolas Blane Dixon, who was shot and killed in the line of duty on July 7, 2019.

At the time of his death, Deputy Dixon was in pursuit of a stolen vehicle at approximately 11:15 pm. The vehicle was believed to have been connected to several burglaries and car break-ins over the previous days. When the vehicle crashed, four suspects exited and began running on foot. Deputy Dixon pursued one of the suspects and exchanged shots with him before being fatally hit.

Deputy Dixon had served with the Hall County Sheriff’s Office for three years. He is survived by his wife, two sons, parents, two brothers, and grandparents.

This workout was designed by Coach Kelly Mullins who is also a managing member of CrossFit NE Georgia @crossfitnega (Gainesville, GA, USA), and a good friend to Deputy Dixon.

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