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“RYAN” 5 Rounds For Time: 7 Muscle-ups (Ring) MRX 7 Pull-Ups & 7 Dips 21 Burpees Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

“New Year’s Eve Nightmare 2” by DB For Time: 5 Squat Snatch 95/65 RX+ 115/80 MRX 75/55 10 Back Rack Lunges (Alt Stationary) 15 Handstand Push-Ups RX+ 15 Strict MRX 2/4″ Rise 20 Chin-ups RX+ 20 Strict Chest to Bar Chin-Ups MRX 10 Chin-ups (palms facing you) 50 Double-Unders 15 Hang Power Snatch 20 Back Rack

Tempo Deadlifts E3MOM 5 Sets x 3 Reps **1sec Explode up – 3sec Hold/Isometric Squeeze – 4sec Down** Team WOD (1 Partner Works, 1 Rests) 16min AMRAP: 10 Deadlifts 225/155 RX+255/175 MRX185/125 5 Box Jumps 24/20″ RX+30/24 MRX 20/18 10 Barbell Thrusters 95/65 RX+ 115/75 MRX 75/55 OR Double KB/DB Thrusters 55/35 or 24/16kgs MRX 35/25 or 16/12kgs 5 Box

Alternating Bench Press & Hang Power Snatch Build Up E2MOM7 Bench Press – 4 Hang Power Snatch5 Bench Press – 3 Hang Power Snatch3 Bench Press – 2 Hang Power Snatch1 Bench Press – 1 Hang Power Snatch 6 min AMRAP:6 Hang Power Snatch 115/75 RX+155/105 MRX 95/65 9 Barbell Push-ups MRX Push-Ups 6 Pull-Ups RX+

Push Press to Split Jerks E2MOM 4 Push Press to 2 Split Jerks 3 Push Press to 2 Split Jerks 2 Push Press to 1 Split Jerk 1 Push Press to 1 Split Jerk 1 Split Jerk – 1 Split Jerk 14min AMRAP: 3 Power Cleans 155/105 RX+ 185/125 MRX 125/80 3 Hang Power Cleans 6 Shoulder

Merry Christmas CrossFit Huntsville! All classes are canceled today.

E6MOM for 5 TEST Events 800m Sprint/Run for time 1000m Row for time 75 Goblet Squats 32/24 or 24/16 or 20/12 for time 100 Kettlebell Swings 32/24 or 24/16 or 20/12 for time 75 Burpees to a plate *Athletes Choice on Order, but all Must be completed – if not completed in 6min time cap/E6MOM annotate reps and move directly into next event. Each event

Sumo-DeadLift E3MOM 5 x 5 “Sumo-Santa” by DB 3 RFT: 250m Sleigh Row 20 Sumo Deadlift High Pulls 95/65 RX+ 115/75 MRX 75/55 15 Big Belly Barbell Push-ups 10 Snowball Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 5 Santa Squat Snatch

DB’s Annual 12 Days of Christmas WOD! FOR TIME: 1 Power Snatch 95/65 MRX 75/55 2 Thrusters 3 Sumo Deadlift High Pulls 4 Barbell Push-Ups MRX Push-ups 5 KettleBell Swings 24/16 MRX 20/12 6 Box Jumps 24/20″ MRX Step-Ups 7 Pull Ups 8 Toes to Bar 9 Wall Ball Shots 20/14 to 10′ MRX 20/10 to 9′

Snatch Cluster EMOM x 4min: 1 Power Snatch to 1 Hang Power Snatch to 1 Overhead Squat REST 2min Snatch Cluster EMOM x 4min: 1 Power Snatch to 1 Snatch Balance REST 2min Squat Snatch EMOM x 4min *Prior to 3:00 complete: 3 rounds of: 8 Pull-ups 8 Power Snatch 115/75 RX+ 135/95 MRX 95/65 *Prior to 6:00, complete 3 rounds of: 6