Thursday 3/27/2025

CFP
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 (ALL)
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)
LAURA
– IN TEAMS OF 2 –
AMRAP x 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)
LAURA (FITNESS)
– IN TEAMS OF 2 –
AMRAP x 21 MINUTES*
30 Cal Row
20 Burpees
10 Power Cleans (115/75)
*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, hardworking, coachable, and gritty.
SOLO WORKOUT OPTION (ALL)
AMRAP x 21 MINUTES
20/15 Cal Row
10 Burpees
5 Power Cleans (Athlete Choice)
-Rest 1:00 after each full round-
(Score is Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 – 10 Elevated Calf Raises + 10 Tib Raises
MIN 2 – :45 Kneeling to Sit Stretch*
MIN 3 – :45 Empty Barbell Quad Smash
*Start in a kneeling position, on both knees. With big toes touching and laces towards the ground, slowly sit hips back down towards heels.

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