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“Bad Ass Angel”


CrossFit Pineville Memorial WOD

2.5K 15
  • 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
This "Bad Ass Angel" memorial WOD is an Rx+ take on the original partner memorial WOD "Fly High 22." This version makes the partner workout a solo workout and adds in the CrossFit benchmark WOD "Amanda." Both "Fly High 22" and "Bad Ass Angel" are dedicated to Amanda Strous, 27, who, died in a fire at her apartment complex in Charlotte, North Carolina, on June 18, 2016.

Amanda and her fiance, Cory, were to be married the next week. Cory, a coach at Crossfit Pineville (Pineville, NC, USA), created both workouts in her memory. He shared this more advanced take in 2017, a year after he released the original.
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