- AMRAP in 12 minutes
- 6 Power Cleans (135/95 lb)
- 22 Sit-Ups
- 10 Pull-Ups
- 16 Wall Ball Shots (20/14 lb)
About the wod
The "Sam" workout was created by his brother, Ben Swan of CrossFit Viable @crossfitviable (Sioux Falls, SD, USA). In an email with WODwell, Ben told us:
"We have been doing this WOD every year at our gym CrossFit Viable. It means a great deal to me and my family. He made a huge impact on so many given his short time here. Our main goal is to raise awareness for SIDS Organizations and pay respect to all those parents who have had to bury a child."
According to Ben, there is no significance to the 12 minutes, but the rep scheme reflects the month and day of Sam's birth and untimely death, and the movements are some of Sam's mom's (Pam) favorite.
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