Day#20 Hero Saturday

Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.

Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.

Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.

Warm up

800m run

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

Shoulder health

4x 7

Angel wing complex (bands/ bench/ floor)

WOD

Manuel

5 Rounds of:

3 minutes of rope climbs

2 minutes of squats

2 minutes of push-ups

3 minutes to run 400 run

 *Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round