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LN CrossFit Tribute WOD

6.5K 215
  • 12 Rounds for Time
  • 5 Handstand Push-Ups
  • 7 Devil Presses (2x22.5/15 kg)
  • 19 Weighted Squats (42.5/30 kg)
  • 48 Double-Unders

With a running clock, as fast as possible perform the prescribed work in the order written for 12 rounds. For the Weighted Squat: Use Dumbbells, Kettlebells, or a Barbell to perform either a Back Squat or a Front Squat. The workout allows this flexibility to accommodate whatever equipment people have at home.

Score is the time on the clock when the last round of Double-Unders is completed.

Scaling Options

12 Rounds for Time
10 Push-Ups
14 Burpees
38 Air Squats
48 Single-Unders

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Background: This tribute workout was designed by Coach Kristen Ingraham-Morgan, the owner and head coach of LN CrossFit @lncrossfit (Lincoln, UK) to honor the service of the UK National Health System (NHS) during the global COVID-19 pandemic. They posted the workout to Instagram with the caption: “[Saturday, March 28, 2020] our members will be doing this workout to honour the men and women of the NHS. No kit necessary, we’d love for you to join us.”

Coach Kristen shared with us, “I created it on the first Clap for the NHS Thursday. I own LN CrossFit and so many of my members are NHS and front line. I can’t hug them, I can’t help them, and I felt pretty powerless. I thought this WOD would help show them that I love them and honour them, and it gave the rest of the box the chance to do the same, despite the fact that we are all separated from each other. I want to run it again when we are all back in our boxes, as a fundraiser for NHS charities.”

The rep scheme is based on the NHS’ founding date, July 5, 1948.

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