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‘Car 294’ (AMRAP – Rounds and Reps)

AMRAP (with a partner) in 25 minutes:

18 Calories Echo Bike

12 Reverse Alternating Lunges

24 Jumping Air Squats

32 Wall Ball Sit-ups 20/14

31 Synchronized Burpees

***Perform 7 push-ups every 5 minutes**

-(then continue where you left off)
This hero workout is dedicated to Detective Deidre Irene Mengedoht, of the Louisville Metro Police Department, who was killed when her patrol car was struck by an impaired driver while conducting a traffic stop on I-64 on December 24, 2018

“The rep scheme of the workout symbolizes

Car 294 – her police car number.

18 – The year of death was 2018.

24 – The day killed, December 24th.

12 – The month killed, December (12).

32 – Detective Deidre’s age, 32 years old.

31 – Laid to rest on Dec. 31st.

*We pause every 294 seconds (her police car number) to do 7 push ups (years of service)”

Bright Spot



Military, law enforcement and first responder communities were among the amongst the earliest proponents of CrossFit. Their intensity matched with the fitness CrossFit provides is a match made in heaven. When a service member dies in the line of duty, a CrossFit hero workout is created in their name. Hero WODs are an opportunity to reflect on the sacrifices of the fallen – to speak their names and honor their memories. These workouts have been a tradition of workout gyms since 2008.

Intended Response

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