1) Full version: “Hamilton”

3 Rounds For Time:

1,000 meter Row (modify to 50 x Burpees if you don’t have a rower)

50 Push-Ups

1,000 meter Run (run for 6 min if you don’t have a distance marked off)

50 Pull-Ups (modify to double arm DB/KB rows or single arm, 50 each if single arm)

2) Time saver version:

AMRAP 15:

250m row (modify to 15 x Burpees if you don’t have a rower)

15 x Push-Ups

200m meter Run (run for 1 min if you don’t have a distance marked off)

15 x Pull-Ups (modify to double arm DB/KB rows or single arm, 15 each if single arm)

Background: Dedicated to U.S. Army Specialist Adam Hamilton, 22, of Kent, OH, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, KS, who died on May, 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device.

He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.

The "Hamilton" Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Friday, February 22, 2013 (130222).