Cajun CrossFit – Cajun60
This Hero workout is dedicated to Detective Deidre Irene Mengedoht, of the Louisville Metro Police Department, who was killed when her patrol car was struck by an impaired driver while conducting a traffic stop on I-64 on December 24, 2018.
Metcon (AMRAP – Rounds and Reps)
AMRAP (with a Partner) in 25 minutes:
18 Calorie Assault Bike
12 Reverse Alternating Lunges
24 Jumping Air Squats
32 Wall Ball Sit-Ups (20/14)
31 Synchronized Burpees
*Both Partners Perform 7 Push-Ups every 5 minutes.
– Perform the work in the order written. Break up the work between partners as needed. One partner works at a time, except on the synchro burpees where both partners perform 31 burpees at the same time. Every 5 minutes, stop to perform 7 push-ups, then continue where you left off.
This workout was designed by Coach Meg McNamara of Fern Creek CrossFit.
According to Lindsey of Fern Creek CrossFit, Meg Created “Car 294” after a number of Fern Creek’s members were deeply affected by this tragedy. This is their way of honoring Det. Mengehodt and paying tribute to her memory.
As Lindsey writes:
“The rep scheme of the workout symbolizes
Car 294 – her police car number.
18 – The year of death was 2018.
24 – The day killed, December 24th.
12 – The month killed, December.
32 – Detective Deidre’s age, 32 years old.
31 – Laid to rest on Dec. 31st.
7 – Years of service