April 2025

Bench Press Build Up — E3MOM 10 – 8 – 6 – 3 – 1 For Time Alternating Reps of: (21min cap) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Front Squats 2 – 4 – 6 – 8 – 10 – 12 – […]

Hang Snatch “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick it & Hold it* 7min AMRAP: 21 Hang Snatch 95/65 RX+115/75 MRX 75/55lbs 14 Toes to Bar 7 Over the Bar Burpees Rest 3min 7min AMRAP: 14 Hang Snatch 7

Sumo-Dead “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick it & Hold it* 4 Rounds For Time: (18min cap) 200m Run/Row or 1km 0.5k Bike 15 Deadlifts 255/175 RX+315/215 MRX 205/135 21 Pull-ups MRX Ring Rows -OR- 2 Rope Climbs

Strict Press “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick it & Hold it* For Time: (21min cap) 800m Run/Row or 2k Bike 20 Handstand Push-Ups or Shoulder to Overhead 135/95 MRX 95/65 600m Run/Row or 1.5k Bike 15 Handstand

HERO WOD “ALEXANDER” 5 Rounds For Time: (25min cap) 31 Back Squats 135/95lbs MRX 95/65lbs 12 Power Cleans 185/125 MRX 125/85lbs **No Rack, Athlete responsible for load changes each round** Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on

Run/Row 400m or 1k Bike — E4MOM x 12min *score is slowest time of the 3 30min AMRAP: 10 Calorie Row/Bike or 200m Run or 50 Double Unders 10 Sumo Deadlift High Pulls 10 Hang Snatch 10 Toes to Bar Barbell Weights = 95/65lbs RX+135/95 MRX 75/55lbs Core Development 2×15 Windshield Wiper on Bar or

Front Squat “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick it & Hold it* CrossFit SemiFinals Event 3 2024 (RX+) 3 – 6 – 9 – 12 Reps For Time of: (15min cap) – Front Squats – Bar Muscle-Ups RX+

DeadLift “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick it & Hold it* Team WOD 18min AMRAP: Partner 1 – 12 Calorie Row/Bike or 200m Run Partner 2 – Deadlift Top Hold Partner 1 & Partner 2 – 12 Alternating

Bench Press “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick it & Hold it* For Time: (21min cap) 12 Dumbbell Box Step-Ups 24 Handstand Push-Ups or 8 Wall Walks 12 Box Jumps 24 Left Arm Dumbbell Push-ups 12 Dumbbell Box

Hang Clean “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick it & Hold it* For Time: (20min cap) 75 Double Unders 25 Hang Cleans 95/65 RX+135/95 MRX 75/55 3 Rope Climbs 15′ RX+Legless MRX 2-15/1-10’ Rest 1min 15 Over the