A very challenging hero workout for you guys to finish the week. If you have a vest, pop it on. Front squats while wearing a weighted vest are a totally different affair!

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.

He is survived by his wife, Channing, and son, Josie Jr.

CrossFit Cardiff HomeFit WoD

“Josie”
For time:
Run 1 mile
Then 3 rounds of:
30 Burpees
4 Power Cleans (70/50kg)
6 Front Squats (70/50kg)
Then, run 1 mile

If you have a 10kg vest, wear it.

Loading
Barbell (70/50kg) or lighter
1 or 2 Dumbbells (50/35lbs) or lighter
1 or 2 Kettlebell (24/16kg) or lighter
1 Rucksack (20/15kg)

Warm up
Run 800m
2 Rounds of:
5 Front squats
10 Load facing burpees
Run 400m

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here