Strength
12 min EMOM
Perform 5 Thrusters each minute increasing weight on rounds 5 and 9

12 min AMRAP
10 front rack B.B. lunge (135/95)
5 Hang Squat Clean (135/95)
100m Sprint

Every 4 minutes for 20 minutes, perform
15 swings (55/35)*
10 box jumps (24/20)
5 hspu
200 m run
(If athlete does not finish sequence in 4 minutes,perform as an amrap.)
Record slowest round

Core Finisher
50 Barbell Roll Outs (perform in 5 sets with Partner)
Nice and Slow

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Badger
3 rounds for time
30 Squat Cleans (95#/65#)
30 Pull Ups
800m run

“Badger” is a classic CrossFit Hero WOD done in memorial of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in 2007.

A great tidbit from it “His fellow SEALs gave him the nickname Badger after the small but ferocious animal. The name was bestowed after Carter beat a 6-foot-5 opponent in a wrestling match.”


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