Thursday

5 Rounds for Reps:
1:00 Air Squats 
1:00 Burpees
1:00 Double Unders
  Rest 1:00 b/n Rounds

Wednesday

EMOM for 12min Complete:

 EVEN: 10 Goblet Squats (53/35)

   ODD: 20 Double Unders

TABATA 

 Russian Twist (25/15)

 Plank

Tuesday

3 Rounds for TIME:
 Anchor RUN with Med-ball (20/14)

 12 Push Presses (115/75)
 12 Box Jumps (24/20”)
 12 Sumo Deadlift High Pulls (95/65)

Monday

“LAURA”

AMRAP in 21min of:
 30 Cal ROW
 20 Burpees Over Rower
 10 Power Cleans (155/105#)
*Alternate work and rest with a partner.

Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.

Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes 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, hard working, coachable, and gritty.”

Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her.

“She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.”

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.