Sunday, 4/11/2021


Four AMRAPs in 40 minutes

AMRAP in 12 minutes

4 Deadlifts (155/225)

8 Bar Over Burpees

16 Handstand Push-Ups

Rest 1 minute

AMRAP in 10 minutes

3 Front Squats (95/135)

6 Push-Ups

9 Wall Ball Shots (14/20)

Rest 1 minute

AMRAP in 8 minutes

9 Air Squats

6 Power Cleans (75/115)

3 Shoulder-to-Overheads (75/115)

Rest 1 minute

AMRAP in 6 minutes

15 Thrusters (65/95)

15 Pull-Ups

Background: This workout is dedicated to 4 Victorian police officers who lost their lives on April 22, 2020 when a truck crashed into them in the emergency lane of a freeway. They pulled over a car for speeding before a truck ran into them.

The names of the officers were Constable Humphris, Senior Constable King, Leading Senior Constable Lynette Taylor and Constable Joshua Prestney. It was the largest loss of officer life in a single incident in Victoria Police history.

The workout was designed by Vicky White and her partner of CrossFit Chirnside Park @crossfitchirnsidepark (Chirnside Park, Victoria, Australia). A large portion of their membership are police officers who requested them to create this tribute.

The 4 AMRAPs are for each of the police officers killed, and the minutes rest in between we have designed for that to be in silence out of remembrance. The name of the workout is what a police officer says at the end of a shift.