Front Squat: 5-5-5-5 #4 = Heavy Moderate 76-85%

10 min For Quality:
10 Double DB Box Step Ups
Right Into:
14 Heavy Russian KBS
1 min Rest

4 min Max Rep High WB (10/11’)

Jerk: 4-4-4-4

12 min For Quality:
12 Seated Double DB Z-Press
Right Into:
16 Plank Push Ups
1 min Rest

3 min AMRAP:
20 Single Unders
20 Double Unders
20 Cross Over Single Unders

24 min AMRAP:
4 WW
5 Hang Squat Cleans (Rx: 65/95, Comp: 95/135)
6 Front Rack Step Back Lunge (Rx: 65/95, Comp: 95/135)
7 BFOB
-1 min Rest-

DL: 7-7-7-7

12 min For Quality:
4-7 Strict T2B
Right Into:
12 Single DB SLDL R & 12 Single DB SLDL L
1 min Rest

For Time: 500m Row

2 RFT:
37 C2B
300m Run
7 Rope Climbs
300m Run
17 HSPU
300m Run

FS: 7-7-7-7

10 min For Quality:
12 Double DB Box Step Ups
Right Into:
12 Heavy Russian KBS
1 min Rest

4 min Max Rep Heavy WB (9/10’)

On 30 min Clock:
Partner WOD: You Go/ I Go
400m Run

10-10-10-10-10 Double DB Squats
:20-:30 Handstand Hold

7 min AMRAP:
12 Double DB Thrusters (35/50)
15 Pull Ups (Comp: C2B)

Snatch Work

4 RFT:
6 Power Snatch (Rx: 85/125, Comp: 115/175)
10 BFOB
6 BMU

10 min AMRAP:
7 WW
14 KB Goblet Squat (Rx: 35/53, Comp: 53/70)
21 KB Swing (Rx: 35/53, Comp: 53/70)

Double KB or DB DL: 20-16-12-8-4

One of our members, Jonathan Cragle lost his fourth biological son last weekend. He died unexpectedly in his sleep on Saturday, 3/18. Micah was only 25 years old, and suffered with autism & special needs his whole life, but excuded a beautiful smile & soul. Micah did not CrossFit himself, but his dad does and has since CrossFit i1uvit opened in 2013. We do this WOD to honor the memory of Micah, and hopefully find some healing through movement.
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In Loving Memory of MICAH:
25 RFT: (1 round of every year of life to honor Micah)
1 Squat C&J (Rx: 105/155, Comp: 135/195) (1 C&J because Oly lifting is Jon’s favorite and Micah is with #1 now).
3 T2B (For March - 3rd month)
18 DU (SU) (18th day passed away)

*25 min TC (If you did not finish the 25 Rounds, you still worked for 25 minutes, one min representing each year of Micah’s life)
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Micah is survived by his parents, Fr. Mark & Donna Hodges, brothers Joshua, Caleb, Dan, Benjamin and sisters, Sarah, Hannah, & Elesha. He is also survived by his biological parents Jonathan Cragle, Paula Cragle, brothers Moses, Caleb & Nicholas, and sister Tirzah.

15 min For Quality:
5 Single DB Strict Press into 7 Single DB Push Press R
5 Single DB Strict Press into 7 Single DB Push Press L
12 Strict Pull Ups
2 TGU R
2 TGU L

Benchmark WOD: Annie
For Time:
50-40-30-20-10
DU
Ab Mat SIt Ups

8 min EMOM: 1x Complex:
2 Power Snatch
2 Hang Power Snatch

For Time:
50 Hang Power Snatch (55/75)
900m Run (3 300m laps)
50 Power Snatch (55/75)

3-3-2-2-1-1-1 Squat Clean & Jerk

For Time:
21-15-9
Clusters (65/95)
BFOB

Superset:
Bench 10-8-6-4-2
High Box Jump 10-8-6-4-2

On 8 min Clock:
Max Cal Row
Max Rep HSPU

**Switch movements every 2 minutes.