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“Bad Ass Angel”

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CrossFit Pineville Memorial WOD

4.6K 28
  • For Time:
  • "Fly High 22"
  • AMRAP in 13 minutes:
  • 22 calorie Row
  • 22 Power Cleans (95/65 lb)
  • 22 Wall Ball Shots (20/14 lb)
  • 22 Toes-to-Bars
  • 9 minutes Rest
  • Then, "Amanda"
  • 9-7-5 Reps of:
  • Ring Muscle-Ups
  • Squat Snatches (135/95 lb)

Complete the first part of the workout (the memorial WOD “Fly High 22”) then rest nine minutes before performing the CrossFit benchmark WOD, “Amanda.” Score is the total time taken to complete both workouts, including rest time.


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namesake photo

Background: “Bad Ass Angel” is a Memorial WOD for Amanda Strous, 27, who, in the early evening of Saturday, June 18th, 2016, died in a fire at her apartment complex in Charlotte, North Carolina. She suffered blunt force injuries and strangulation in addition to burns. A neighbor was arrested in Nevada and charged with first-degree arson and murder. Amanda and her fiance, Cory, were to be married the next week.

CrossFit Pineville @crossfitpineville (Pineville, NC, USA), where she was a regular and Cory was a coach, created this workout and the “Fly High 22” WOD in her honor.

This is an Rx+ take on “Fly High 22,” which was the original partner memorial WOD. “Bad Ass Angel” makes the partner workout a solo workout and adds in the CrossFit benchmark WOD “Amanda.”

Cory shared this more advanced take in 2017, a year after the original workout was released.

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