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Front Squat E3MOM 5 – 5 – 2 – 2 – Max Reps 5min Ascending AMRAP of: 5 Hang Squat Cleans1 Ring Muscle Up MRX 1 Burpee C2B 5 Hang Squat Cleans2 Ring Muscle Ups MRX 2 Burpee C2B continue pattern 5-3; 5-4; 5-5…. Rest 3min 4min Ascending AMRAP of: 4 Front Squats2 Bar Muscle […]

“Big Sexy” HERO WOD 5 Rounds For Time:6 Deadlifts 315/215 MRX 225/1556 Burpees5 Cleans 225/155 MRX 155/1055 Chest to Bar4 Thrusters 155/105 MRX 115/754 Muscle-Ups (ring or bar) MRX 4 Chest to Bar 4 Dips *Athletes responsible for load changes* Sgt. Lance “Big Sexy” McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from

5min Build Up to a Heavy Shoulder to Overhead from floor 5min Build Up to a Heavy Front Squat from floor 5min Build Up to a Heavy Deadlift 15min AMRAP: 50 Double Unders15 Shoulder to Overhead 135/95 RX+185/125 MRX 95/65 50 Double Unders15 Front Squats 185/125 RX+ 225/155 MRX 135/95 50 Double Unders15 Deadlifts 275/185

“EVA vs KELLY” by DB For Time: 800m Run30 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 30 Pull-ups MRX Ring Rows Rest 2min 400m Run30 Box Jumps 24/20″ RX+ 30/24 MRX 20/18″ 30 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ Rest 3min 800m Run30 Kettlebell Swings30 Pull-ups MRX Ring Rows 400m Run30 Box Jumps30

Strict Press E3MOM 5 – 5 – 2 – 2 – Max Reps 5min AMRAP: 5 Shoulder to Overhead 155/105 RX+ 185/125 MRX 115/75 5 Burpee Box Jump Overs 24/20″ RX+ 30/24″ MRX 20/18 Rest 3min / Decrease weight 3 Rounds For Time:13 Shoulder to Overhead 135/95 RX+ 155/105 MRX 95/6513 Box Jumps 24/20″ RX+

Muscle Ups 1min Max Ring MUs – Rest 1 minute 1min Max Bar MUs – Rest 1 minute 1min Max Ring MUs – Rest 1 minute “Deuce Zero – Zero” by DB For Time: 200m Run20 Hang Snatch 115/75 RX+135/95 200m Row20 Pull-Ups RX+ C2B200m Run20 Hang Cleans200m Row20 Toes to Bar200m Run20 Deadlifts200m Row20

“TRI-HELEN” by DB 3 Rounds For Time:400m Run (1 round) – 400m Row (1 round) 100 Doubles / 1km A-Bike (1 round) *Athletes Choice on which round* 21 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 12 Pull-Ups RX+ Chest to Bar Rest 3min “Finisher” For Time:400m Single KB 24/16 RX+32/24 **Weight must be carried below

Back Squat E3MOM 5 – 5 – 2 – 2 – Max Reps 15min Ascending AMRAP of: 1 Bear Complex 145/100 RX+ 185/125 MRX 115/75 11 Wallball Shots 20/14lbs to 10/9′ MRX 20/10lbs to 9′ 1 Rope Climb 15′ MRX 10′2 Bear Complex12 Wallball Shots 2 Rope Climb*continue pattern 3-13-3; 4-14-4; 5-15-5;…. **BEAR Complex =

HERO WOD “WITTMAN” 7 Rounds For Time:15 Kettlebell Swings 24/16kgs MRX 20/1215 Power Cleans 95/65lbs MRX 75/55 15 Box Jumps 24/20″ MRX 20/18″ U.S. Army Sgt. Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed

Happy Independence Day CFHSV! All classes are canceled. Have a safe and happy 4th!