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
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
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.”