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30min AMRAP: 30/24 Calorie Row/Bike or 600m Run15 Wallball Shots 20/14lbs to 10/9′ MRX 20/10lbs to 9′ 15 Toes to Bar15 Power Snatch 95/65 RX+115/75 MRX 75/55 Isometric Core Development 30sec Plank Bird Dog Hold Left/Right1min Hollow Hold30sec Plank Bird Dog Hold Right/Left1min Wall Iron Chair sit Holding 25/15lb plate 1min L-Sit Bar Hang CFHSV Running & […]

Deadlift Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 4 Rounds For Time: (20min cap)200m Run/Row or 0.5k Bike9 Deadlifts 315/215lbs RX+365/235 MRX 225/175 15 Wallball Sit-ups 20/14lbs MRX 20/10lbs2 Rope Climbs 15’ RX+ 1legless/1 legs MRX 2/10’ or 1/15’ REST 1min After Each Round Dead Development & Stretching 15 Left Leg

Back Squat Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 2 Rounds For Time: (16min cap) 16 Calorie Row/Bike or 200m Run 8 Overhead Squats 115/75 RX+135/95 MRX 95/65 16 Calorie Row/Bike or 200m Run12 Front Squat16 Calorie Row/Bike or 200m Run 16 Back Squat Core & Squat Development 1min Iron Chair Against Wall

“Brothers in Arms” by DB 20min AMRAP: 2 Muscle-Ups (Ring) MRX Burpee C2B 4 HSPU MRX Hand Release Push-Ups 8 KBS 24/16kgs RX+32/24 MRX 20/12kg 12 Deadlifts 155/105lbs RX+ 185/125 MRX 115/75 9 Hang Power Clean 6 S2O *Compare to 13 Oct 21* 6min Isometric EMOM Challenge: Min 1 = Handstand Hold Min 2 =

For Time: (5min hard cap) 50 Calorie Row or50 Calorie Bike or600m Run REST 2min from Hard Cap 13min AMRAP: 30 Double Unders10 Left Arm Dumbbell Snatch 50/35lbs MRX 35/20 5 Left Arm Dumbbell Push-ups 30 Double Unders10 Right Arm Dumbbell Snatch 5 Right Arm Dumbbell Push-ups *compare to 20 Oct 21* Core & Chest Development 25 DB/KB

“The Christopher Columbus Chipper” For Time: (30min cap)14 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX 75/55 14 Hang Power Snatch14 Overhead Squats14 Barbell Push-Ups500m Nina Row or 1.2k Bike **Add cargo/weight** 14 Over the Bar Burpees 14 Power Cleans 115/75 RX+135/95 MRX 95/65 14 Thrusters500m Pinta Row or 1.2k Bike **Add cargo/weight** 14 Deadlifts 135/95 RX+ 155/105 MRX 115/75

CROSSFIT LINCHPIN TEST 9 5 Rounds For Time: (20min cap)50ft Handstand Walk MRX 5 Wall Walks 5 Squat Cleans 225/155 MRX 155/105 *compare to Oct 20, 2019* Core & Overhead Development 1min Max Evil Wheels1min Double Kettlebell Overhead Hold1min High Plank Hold1min Max Dumbbell See Saw Strict Press 1min Low Plank Hold *************************************************************************************CFHSV will be hosting

Benchmark WOD “NICOLE” 20min AMRAP: Run 400meters Max Rep Pull-Ups (once you come off bar have to run 400m) Score is total Pull-ups completed in 20min *compare to Feb 15, 2020; Feb 24, 2019; 24 Jun 24, 2017* Core Development (2 rounds):15 Russian Twists 15 V-Ups15 Russian Twists 15 V-Ups 15 Hip Extensions CFHSV Running &

Team WODs: In 2 Athlete teams WOD #1 2000m Row or 5k Bike For Time (Rules = Athletes must switch every 250m for Row and 0.5k for Bike) **10min time cap** Rest 5min from time cap WOD #2 20min AMRAP: 20 Alternating Over the Bar Burpees 20 Alternating Deadlifts20 Alternating Hang Cleans20 Alternating Shoulder to Overhead 20

Bench Press Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 2 Rounds For Time: (12min cap) 100 Doubles or 400m Run 50 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs25/20 Hand Release Push-ups MRX Push-ups Kettlebell Development 10 Kettlebell One Arm, One Leg Deads (each side) 10 Kettlebell Turkish Get-ups (each arm)20