Background:

In memory of Sgt Major Jerry Dwayne Patton, 40, who died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Milely and his sons Chad, Cody, Chase, and Connor.

For Time

1 mile Run
2,000 meter Row
1 mile Run

Scaling:

800 meter Run
1,000 meter Row
800 meter Run

Execution & Scoring:

• Start with a 1-mile run.

• After the run, complete a 2,000-meter row.

• Finish with another 1-mile run.

• The clock keeps running throughout the workout.

• Your score is the time displayed on the clock when you finish the second mile run.

Strategy & Pacing:

• Pace yourself during the first mile run to conserve energy for the row and the final run.

• On the rower, maintain a steady pace and focus on efficient rowing technique.

• During the second mile run, push your limits and aim to finish strong.

• Be mindful of your overall time as it affects your score, but don't compromise form for speed.

Coach’s Notes:

• Warm up thoroughly to prevent injuries and improve performance.

• Hydrate properly before and during the workout.

• If you're new to CrossFit or intense workouts, consider scaling down to the beginner version to build fitness gradually.

• Listen to your body; if you feel any pain or discomfort, adjust your pace or technique accordingly.

• Pay attention to breathing and maintain a consistent rhythm throughout each segment.

Fitter Together - Fitter Forever