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“Operation Just Cause” by DB For Time: (33min cap) 1 Round: 75 American Ranger Kettlebell Swings 75 Deadly Doubles REST 1min 2 Rounds: 20 PDF WallBall Shots12 Macho-De-Monte Wallball Step-Ups REST 2min 3 Rounds: 20 Paratrooper Pull-Ups MRX Ring Rows 23 American Deadlifts325m Row for the Wounded Wallball Shots = 20/14lbs to 10/9′ MRX 20/10 […]

Build Up 1RM Hang Bear Complex (1rep of the following in order) E3MOM x 5 Sets1 Hang Power Clean to *NO Squat Cleans 1 Front Squat to or Thrusters*1 Shoulder to Overhead to1 Back Squat to1 Back Rack Shoulder to Overhead For Time: (20min cap)800m Run8 Deadlifts 8 Hang Power Cleans 8 Front Squats 8

It is with heavy hearts that we share the loss of Malcolm Mason, a cherished member of our CrossFit Huntsville community, who passed away unexpectedly on December 11, 2020 at the young age of 49. Malcolm was a devoted father and husband and a cherished friend to so many. He was part of the CrossFit

Power Snatch to Hang Snatch E2MOM 2 – 2 – 1 – 1 – 1 – 1 3min AMRAP: 3 Hang Snatch 95/65 RX+ 115/75 MRX75/55 6 WallBall Step-Ups 24/20” MRX 20/18”9 Box Jumps Rest 3min 3min AMRAP: 3 Power Snatch6 Hang Snatch9 Toes to Bar or Wallball Sit-Ups 20/14lbs MRX 14/10lbs Rest 3min 3min

5min Build Up Shoulder to Overhead 5min Build Up Hang Power Clean 5min Build Up DeadLifts “The Equalizer” by DB For Time: (18 min cap) 18 Deadlifts 175/115 RX+ 205/135 MRX 135/95 9 Hang Power Cleans6 Shoulder to Overhead200m Row or Run or 0.5km Assault Bike 12 Deadlifts6 Hang Power Cleans3 Shoulder to Overhead400m Row or Run or 1km Assault Bike 9 Deadlifts3

“Cindy” 20min AMRAP: 5 Pull-Ups10 Push-Ups (strict) 15 Air Squats OR 20min AMRAP: 3 Bar or Ring Muscle-ups 6 Handstand Push-Ups9 Goblet Squats 32/24kgs Flexibility Development 2x30sec Couch Stretch or Modified Couch 2x30sec Head to Floor Straddle Stretch 2x 30sec Banded Shoulder Stretches2x 30sec Pigeon/Swan/Piriformis Stretch 2x 30sec Chinese Splits 2x 30sec American Splits

“Annie’s Playtime” by DB For Time: (40 min cap) 500m Row /Run or 1.2km Assault Bike50 Kettlebell Swings 24/16kgs RX+ 30/24 MRX 20/12kgs 50 Double Unders50 Wallball Sit-ups 20/14lbs MRX 20/1040 Kettlebell Swings40 Double-Unders40 Wallball Sit-ups30 Kettlebell Swings30 Double Unders30 Wallball Sit-ups20 Kettlebell Swings20 Double-Unders20 Wallball Sit-ups10 Kettlebell Swings10 Double Unders10 Wallball Sit-ups1000m Row/Run or 2.5km Assault Bike

“Dropped Lung Deuce” by DB For Time: (21 min cap) Run 400m10 Over the Bar Burpees30 Sumo Deadlift High Pull 95/65lbs RX+ 115/75 MRX 75/55 Row 300m or Assault Bike 0.8km5 Over the Bar Burpees15 Front SquatsRun 400m10 Over the Bar Burpees30 Shoulder to OverheadRow 300m or Assault Bike 0.8km5 Over the Bar Burpees15 Thrusters Core Challenge (straight through,

“ROY” 5 Rounds For Time: (35 min cap)15 Deadlifts 225/155lbs MRX185/125 20 Box Jumps 24/20″ MRX 20/18″ Step-Ups 25 Pull-ups MRX Ring Rows Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at

Tempo Front Squat E3MOM 5 Sets x 3-5 Reps (60-80%) **3 seconds down – 2 seconds Hold/Isometric Squeeze – 1 second Explode up** 10min AMRAP: 10 WallBall Shots 20/14lbs to 10/9’ MRX 20/10lbs to 9’ 10 Pull-Ups MRX Ring Rows REST 1min 2min Finisher/AMRAP: Max WallBall Sit-Ups or Toes to Bar (athletes choice) Core, Shoulder & Flexibility