WARM-UP

2 ROUNDS

1:00 Row (RPE 5-6)

10 Up-Downs

6/6 Staggered Stance Good Mornings

10 Lateral Jumps

5 Cat/Cows

Into…

2 ROUNDS

:40 Row (RPE 7-8)

6 Burpees w/ Lateral Hop

8 Empty BB RDL*

8 BB Upright Rows**

*RND 2 complete 8 Empty BB Deadlifts.

**RND 2 complete 8 BB High Hang High Pulls

STRENGTH

EVERY 1:30 X 6 SETS*

1 High Hang Power Clean +

1 Hang Power Clean +

1 Power Clean

*Start Light-Moderate and build to Moderate-Heavy.

(Score is Weight)

WORKOUT

HERO PARTNER WORKOUT

“LAURA”

IN TEAMS OF 2…

AMRAP × 21 MINUTES*

30 Cal Row

20 Burpees Over Rower

10 Power Cleans (155/105)

*P1 works while P2 Rests. Split work as needed.

(Score is Rounds + Reps)

NOTE: Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. A longtime CrossFit athlete,

Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.”

HERO WORKOUT

SOLO VERSION...

AMRAP X 21 MINUTES

20/15 Cal Row

10 Burpees Over Rower

5 Power Cleans (155/105)

-Rest 1:00 after each full round-

(Score is Rounds + Reps)

OPTIONAL COOL DOWN

2-3 ROUNDS FOR QUALITY

1:00 Nasal Breathing EZ Row

1:00/1:00 Hamstring Barbell Smash or Foam Roll

1:00 Cat/Cow