CrossFit Workout of the Day
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Forged Friday



3 rounds for time of:
21 Deadlifts, 185/135 lbs
15 Pull-ups
9 Front Squats, 185/135 lbs

Post times to beyond the whiteboard.

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and severa

WOD 02.22.24


Snatch High Pull + Hang Snatch 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.


4 rounds for time of:
10 Power Snatches, 95/65 lbs
10 Overhead Squats, 95/65 lbs
10 Toes-to-bars

Post loads and times to beyond the whiteboard.

WOD 02.21.24


Complete as many rounds as possible in 13 mins of:
Sled Push High Handle, 220/150 lbs, 20 yd


Complete as many rounds as possible in 12 mins of:
2 Wall Walks
4 D-Ball Over Shoulders, 100/70 lbs
8 Split Jumps

Post rounds to beyond the whiteboard.