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Deadlift Build-up E3MOM 10 – 8 – 6 – 4 – 2 For Time Alternating Reps of: (21min cap) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Deadlift 275/185 RX+315/215 MRX 225/135 2 – 4 – 6 – 8 – 10 – 12 – 14 […]

11min AMRAP: 11 Left Arm Kettlebell Suitcase Deadlifts 11 Toes to Bar11 Right Arm Kettlebell Suitcase Deadlifts 11 Kettlebell Swings Kettlebells = 24/16kgs RX+32/24kgs MRX 20/12kgs Core & Chest Development 33 Bar or Ring Dips33 Dumbbell/Kettlebell Renegade Rows33 Reverse Rower Tucks33 Band Pull Aparts Across Chest 33 Dumbbell Bench Press

For time: (35min cap)800m Run/Row or 2k Bike15 Overhead Squats 115/80 RX+135/95 MRX 95/65800m Run/Row or 2k Bike15 Strict Pull-ups RX+Strict Chest to Bar MRX Ring Row 600m Run/Row or 1.5k Bike20 Front Squats600m Run/Row or 1.5k Bike15 Strict Pull-ups RX+Strict Chest to Bar MRX Ring Row 400m Run/Row or 1k Bike25 Back Squats400m Run /Row or 1k Bike15 Strict Pull-ups RX+Strict Chest to Bar MRX Ring Row

Row 4 x 500m or 1.2k Bike E4MOM (score is slowest time of the 4) Team WOD 10 Rounds For Time: (17min cap)10 Shoulder to Overhead or Handstand Push-Ups 95/65 RX+115/75 MRX 75/55 2 Over the Bar Burpees10 Sumo Deadlift High Pulls *One person works and completes a full round, one person rests and then switches. *Athletes must slap hands

Hang Power Clean Build-up E3MOM 10 – 8 – 6 – 4 – 2 15min AMRAP: 15 Hang Power Cleans10 Wallball Sit-ups 20/14lbs MRX 20/10lbs 5 Muscle-Ups (bar or ring) MRX 5 Chest to Bar Weights = 135/95 RX+165/115 MRX 95/65 Grip & Guns Development 100m Kettlebell/Dumbbell Farmers Carry 25 Barbell Curls100m Plate Pinch Carry15 Plate Pinch

Bench Press Build Up E3MOM 10 – 8 – 6 – 4 – 2 4min AMRAP: 600m Run, Row or 1.5K Bike 12/10 Hand Release Push-Ups Max Strict Press 75/55 RX+95/65 MRX 55/35 rest 2 minutes, add weight 4min AMRAP: 600m Run, Row or 1.5K Bike 12/10 Hand Release Push-Ups Max Push Press 95/65 RX+135/95

Back Squat Build-up E3MOM 10 – 8 – 6 – 4 – 2 For Time: (23min cap)200 Double Unders or 60 Box Jumps or 800m Run 50 Kettlebell Goblet Squats150 Double Unders or 40 Box Jumps or 600m Run 40 Kettlebell Goblet Squats100 Double Unders or 30 Box Jumps or 400m Run 30 Kettlebell Goblet Squats50 Double Unders or 20 Box Jumps or 200m Run 20 Kettlebell Goblet Squats25 Double Unders or 10 Box Jumps or 100m

Closed — Rest and Recovery Happy New Year, CrossFit Huntsville!

“New Year’s Eve Evil EVA” 5 Rounds For Time: (45min cap)800m Run or Row or 2km Bike30 Kettlebell Swings 24/16kgs RX+32/24kgs MRX 20/12kgs 30 Pull-ups RX+ Chest to Bar MRX Ring Rows Core Development (try to go non-stop) 20 Sit-Ups or WallBall Sit-Ups20 Barbell Good Morning15 V-Ups 15 Barbell Good Morning 10 WallBall Leg Raises 10 Barbell Good Morning **Running & Endurance

Tempo Front Squat E3MOM 5 Sets x 3-6 Reps @ 50-75% **3sec Down – 2sec Hold/Isometric Squeeze – 1sec Explode up – 2sec Reset** 11min AMRAP: 6 Cleans 155/105 RX+185/125 MRX 115/75 5 Front Squat *can squat clean in*11 Box Jumps 24/20” RX+30/24 MRX 20/18” Core & Squat Development 15 WallBall Russian Twists1min Wall Iron Chair