Every 4 minutes for 20 minutes, perform
15 swings (55/35)*
10 box jumps (24/20)
5 hspu
200 m run
(If athlete does not finish sequence in 4 minutes,perform as an amrap.)
Record slowest round
Core Finisher
50 Barbell Roll Outs (perform in 5 sets with Partner)
Nice and Slow
Badger
3 rounds for time of
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.”
3 rds for AMRAP
1 min Ring Push Ups
1 min War Ropes (one rep = right arm + left arm)
1 min 25m Suicide Run w/ Plate (45/25)
1 min Plate Sit Ups (45/25)
rest 1 min
Sled Push Finisher
200m for time (Rx – 70# for men Rx 30# for ladies)
