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Run/Row 400m or 1k Bike x 3 times E3MOM (score is slowest time) REST 3min then start WOD 3 Rounds For Time: (16min cap) 6 Over the Bar Burpees 12 Shoulder to Overhead 135/95 RX+165/115 MRX 95/65 300m Run/Row or 0.8k Bike3 Over the Bar Burpees6 Shoulder to Overhead REST 2min After Each Round **Score is slowest round** […]

Deadlifts 4 Deadlifts EMOM x 3 min Rest 2min / add weight 2 Deadlifts EMOM x 3 min Rest 2min / add weight 1 Deadlifts EMOM x 3 min Main Site WOD (RX+)5 Rounds For Time: (16min cap) 20 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX 75/5520 Box Jumps 24/20″ RX+30/24 MRX 20/18″ Core Development

“BodyWeight BlowOut” by DB 3 Rounds for Reps of: 1min Bodyweight Deadlifts1min Handstand Push-Ups MRX 2/4” rise or BW Shoulder to Overhead 1min Strict Pull-ups MRX Ring Rows 1min Barbell Push-ups MRX Push-ups 1min Toes to Bar1min Rest *Same format/score as Fight Gone Bad* Core Development & Stretching 1min High Plank Hold 2x30sec Butterfly Stretch 2x30sec Straddle

Push Press / Jerks 4 Push Press / Jerks EMOM x 3 min Rest 2min / add weight 2 Push Press / Jerks EMOM x 3 min Rest 2min / add weight 1 Push Press / Jerk EMOM x 3 min (from floor) MainSite WOD (RX+) 4 Rounds For Time: (16min cap) 400m Run1min Handstand Hold

“Baloo’s Bare Necessities” by DB For Time: (20min cap) 10 Bear Complex 95/65 RX+ 135/95 MRX 75/55 100 Double Unders8 Bear Complex 115/75 RX+ 155/105 MRX 95/65 80 Double Unders 6 Bear Complex 135/95 RX+185/125 MRX 115/7560 Double Unders4 Bear Complex 155/105 RX+205/135 MRX 135/95 40 Double Unders2 Bear Complex 185/125 RX+225/155 MRX 155/105 20 Double

********************************************************************************************************************************************************************* Congratulations to our Individual Quarterfinal Athletes for an awesome weekend representing themselves and CrossFit Huntsville! ********************************************************************************************************************************************************************* Front Squats 4 Front Squats EMOM x 3 min Rest 2min / add weight 2 Front Squats EMOM x 3 min Rest 2min / add weight 1 Front Squat EMOM x 3 min (from floor) MainSite WOD (RX+)

“Timed Chipper” by DBIn Front of a Clock Set for 39 minutes: 5min of – Row or Bike for Calories Rest 1min 4min of – Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 Rest 1min 3min of – Bar Facing Burpees Rest 1min 2min of – Ground to Overhead 135/95 RX+155/105 MRX 95/65 Rest 1min 1min of – Box Jumps 24/20″ RX+ 30/24″ MRX

“ONE Mile Dual For Time” by DB For Time: (10min cap) 400m Row/Run – Rest 1min200m Run/Row – Rest 1min400m Row/Run – Rest 1min200m Run/Row – Rest 1min400m Row/Run **Athletes can start with run or row and switch thereafter* “Kettlebell Klimb” by DB 13min Ascending AMRAP: 1 Kettlebell Sumo Deadlift High Pull1 Kettlebell Russian Swing1 Kettlebell

Pause Bench Press E3MOM 5 x 5 (3 second pause in bottom/on chest) Team WOD 3 Rounds For Time: (15min cap)Partner 1 – 200m Row Partner 2 – High Plank HoldPartner 2 – 200m Row Partner 1 – High Plank Hold5 Synchronized Barbell Push-ups MRX Push-ups 10 Synchronized Hang Cleans10 Alternating Thrusters BarBell = 95/65 RX+135/95

Power Snatch & Hang Power Snatch E2MOM 4 Power Snatch – 4 Hang Power Snatch 3 Power Snatch – 3 Hang Power Snatch 2 Power Snatch – 2 Hang Power Snatch 1 Power Snatch – 1 Hang Power Snatch 6min AMRAP: 12 Hang Power Snatch 95/65 RX+115/75 MRX 75/55 12 Toes to Bar Rest 3min