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.

12 min AMRAP:
50’ OH Single DB Walking Lunge (35/50)
14 C2B

Post:
DL 7-7-5-5-3-3

20 min AMRAP:
200m Double DB Farmer Carry (35/50)
30 Push Ups
60 Air Squats

5 RFT:
Run 800 meters
2 min Rest

i1uvit Total:
1 RM Power Clean
1 RM Front Squat
1 RM Push Press

On a 5 min Clock:
60 Single Alt. DB Snatch 35/50 (Comp: 50/70)
IRT: Max Rep T2B

3 min Rest

On a 5 min Clock:
40 Kipping HSPU
IRT: DU

3 min Rest

On a 5 min Clock:
30 Burpee Box Jump Overs (20/24)
IRT: Max Rep Rope Climbs

For Time:
2 Rounds:
75’ HSW
10 BMU
20 Thrusters (65/95)

-2 min Rest-

3 Rounds:
5 WW
7 Strict Pull Ups
9 Thrusters (65/95)

On running clock - 3 Rounds for Max Reps:
1 min Burpee BJO (20/24)
1 min Thrusters (65/95)
1 min Box Jumps (20/24)
1 min Front Rack Step Back Lunge (65/95)

-2 min rest between rounds-

10 min Squat Snatch EMOM:
0-5 min 2 re-greip Squat Snatch
**Add Load
5-10 min 1 Squat Snatch

7 min AMRAP:
14 Single DB Snatch 35/50 (Comp: 50/70)
5 T2B

**Add 5 T2B every round.

New York Minute:
This is a new benchmark WOD to honor the NYFD.

For Time:
150 WB (14/20, 10’/10’)
30 RMU
30 Clean & Jerks (105/155)

With a Partner: Complete as many reps as possible in 1 minute, switching every minute, until your team completes all of the work For Time.

5-5-5-5-5 Push Press

15 min EMOM: (3x through)
:30 Parallette L-Sit Hold
:30-:45 Double KB/DB Heavy Farmer Hold High Knee in Place March
10 Double KB/DB DL @ Same Load as March