For time: Run 800 meters with a plate 50 front squats Run 800 meters with a plate Partition the toes-to-bars, front squats, and rope climbs as needed. Start and finish with the run. ♀ 25-lb plate, 105-lb barbell ♂ 45-lb plate, 155-lb barbell His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.