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Blended Athletics Hero WOD for Heidi Stevenson

15.5K 970
  • AMRAP in 23 minutes
  • 23 Air Squats
  • 23 Push-Ups
  • 23 Kettlebell Swings (24/16 kg)
  • 23 Jumping Lunges
  • 23 Sit-Ups
  • 23 Box Jumps (24/20 in)

On a 23-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 23-minute clock stops.

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namesake photo

Background: This hero workout is dedicated to Royal Canadian Mounted Police Constable Heidi Stevenson who died on April 19, 2020, while protecting others during a mass shooting that took place in the Canadian province of Nova Scotia.

The rep scheme signifies the number of years she served in the force.

We first saw this workout posted by CrossFit NCR @crossfitncr (Ottawa, Canada) to honor Cst. Stevenson.

In a conversation with WODwell, they told us they did not design the workout and credited it to Blended Athletics @blendedathletics (Dartmouth, Nova Scotia).

After contacting Blended Athletics, they told us that their head coach, Mel @mel_sasha_gallagher, designed the workout and that Mel’s brother was a fellow RCMP constable.

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