Greg Alia Hero Workout

Greg Alia WOD

4 Rounds for Time

23 Russian Kettlebell Swings 53lb (Use dumbbell or sandbag if no KB)

23 Box Jumps

23 Sit-Ups

23 Dumbbell Snatches 35lb (Use KB if no dumbbell or upright rows with a heavy ruck)

23 Goblet Squats 53lb

23 Double-Unders

23 Medicine Ball Cleans 20lb (Use ruck or object close to 20lbs if no med ball)



186 seconds (3:06) Plank Hold

Accumulate the time spent in Plank Hold position. Do not count any rest or transition time.

On September 30, 2016 Forest Acres Police Officer, Greg Alia, was killed in the line of duty while trying to apprehend a suspect. His death had a huge impact on the LE community and the small town of Forest Acres, SC. He is survived by his wife, Kassy Alia and his son, Sal Alia. 4 rounds for the years of marriage for Greg and Kassy.

Created by Forest Drive CrossFit, the workout has 7 movements for the years of Greg’s time as a police officer. 161 reps per round for Alia’s call sign. 186 seconds for Alia’s vehicle number.

From Kassy: “I started an organization in honor of Greg. It’s designed to promote positive police community relationships.” Donate at The Heroes in Blue organization named December 14th ” Officer Gregory Alia Day” for Richland County, SC and the City of Forest Acres.

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