Mandee

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

Back Squat “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick it & Hold it* 15min AMRAP: 30 Calorie Row/Bike or 600m Run 30 KB Goblet Squats 30 Kettlebell Swings 30 Calorie Row/Bike or 600m Run 30 Wallball Shots 20/14lbs to

All classes cancelled today in observance of Easter. Have a wonderful Sunday!

10min AMRAP of OPT “Flight Simulator” 5 unbroken Doubles – 10 unbroken Doubles – 15 unbroken Doubles – 20 unbroken Doubles – 25 unbroken Doubles – 30 unbroken Doubles – 35 unbroken Doubles – 40 unbroken Doubles – 45 unbroken Doubles – 50 unbroken Doubles – 45 unbroken Doubles – 40 unbroken Doubles – 35

*One Attempt Max KBS (American)non-stop/ unbroken 40 / 32 / 28 / 24 / 16 / 12kgs *Athletes Choose your Load* *compare to Apr 20, 2024* 24min AMRAP: 600m Run/Row or 1.5k Bike 8 Power Cleans 8 Hang Squat Cleans 8 Bar Muscle-Ups RX+ 8 Ring Muscle-Ups OR -16 Pull-Ups RX+ Chest to Bar MRX