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CrossFit Hero WOD

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  • AMRAP (with a Partner) in 21 minutes
  • 30 calorie Row
  • 20 Burpees Over Rower
  • 10 Power Cleans (155/105 lb)

On a 21-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written with a partner.

Score is the total number of rounds and repetitions completed before the 21-minute clock stops.

Scaling Options

This workout is designed to be performed with a partner. If you’re unable to share the work with a friend or family member and do it solo, cut the reps in half and rest for about the same amount of time you spend working. Newer athletes can stick to regular burpees and reduce the load on the cleans. Intermediate athletes can perform this workout as prescribed.

With a partner, complete as many rounds as possible (AMRAP) in 21 minutes of:
30 calorie Row
20 Burpees
10 Power Cleans (65/45 lb)

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namesake photo

Background: This workout is dedicated to Special Agent Laura Schwartzenberger, 43, who was killed while executing a search warrant related to a violent crime against children on February 2, 2021.

Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer 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 @cfvice (Coral Springs, FL, USA). 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.

The workout, posted on the CrossFit Main Site as “Laura” – as the workout of the day for February 13, 2021 – was originally called “Lift Like Laura” when CrossFit Vice created the WOD as part of a “Live Like Laura” fundraiser event hosted by their gym on that date.

More background from an article by The Morning Chalk Up:

  • Schwartzenberger was “known for her engine,” so they designed her tribute WOD to target the engine.”
  • ““She’d always have her hair braided for workouts, and I can just visualize her braid bouncing as she did power cleans and her rowing, and that’s why [CrossFit Vice] put those movements [in]””
  • ““And burpees…” “She was the person that just wouldn’t rest, no matter how many burpees or how tired she was. She would just keep going.””
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