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Nicole Arcamonte

Gym

For Time

100 Double Unders

30 Burpees

30 Pull-Ups

30 Power Snatches 115/75

30 Overhead Squats 115/75

100 Double Unders


Garage (RX)

For Time

100 Double Unders

30 Burpees

30 Pull-Ups

30 Alternating DB Snatches

30 Dumbbell/ Plate Overhead Walking Lunges (Single-Hand) 100 Double Unders


Minimal For Time

100 Double Unders

30 Burpees

30 Backpack/Object Bent Over Rows

30 Backpack/Object Snatches

30 Backpack/Object Overhead Walking Lunges (Single-Hand)

100 Double Unders


At 3...2...1...Go! You will complete 100 Double Unders or 200 Single Unders. Then 30 Burpees. 30 Pull-Ups. 30 Snatches. 30 Overhead Squats. Then 100 Dubs or 200 Single Unders. Your score is the time it takes to complete all the reps.


The weight for this workout should be light to moderate. The intended stimulus is a moderate but steady pace.


To express our appreciation and gratitude for these everyday heroes, we are releasing workouts as a part of our "Hero" series. This is a small tribute from us here at RoadieFit to people in our extended family who are risking their lives to save ours. In this Hero series, workouts will be released every Saturday and designed to honor a specific frontliner doing their part during this pandemic.


Today we honor, Firefighter/EMT, Nicole Arcamonte(@hercu_flea) with the Orange County Fire Rescue department. She is currently in pandemic school. Nicole is an ex gymnast of 15 years, has competed in Crossfit for the past 5 years and has played for the @fortlauderdalelions since Day 1 of the @flgridleague. The worst part of each shift is not knowing if you’re exposing family or not since they don’t find out if they’ve even been exposed to a patient that was positive until after each shift and they're already home. Sending a huge RoadieFit thank you to Nicole and all of our daily heroes out there continuing to do their part regardless of the risks.

As we launch into this workout please take a minute and think about the people we're doing this for. The RoadieFit Hero Series is about honoring the people risking their lives to take care of us during this crisis. Those in the hospitals, ambulances, firetrucks, and squad cars who repeatedly step up and face this massive challenge we face today.

So when you're slowing down and about to take a break or give up think about our heroes. Let them inspire you. Dig down deep find some juice and keep going because that's what they do for us. And this is how we say thank you.

Have fun. Stay safe.

Let's get it!!!


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