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3 Rounds For Time: (33min cap)30 Barbell Push-Ups MRX Push-Ups 25 Calorie Row / Bike or 400m Run20 Deadlifts 165/115lbs MRX 115/75 15 Over the Bar Burpees10 Hang Cleans5 Bar Muscle Ups MRX Chest to Bar Pull-Ups Core Development 30 Right Knee to Left Elbow Plank Tucks 30 Hollow Rocks30 Left Knee to Right Elbow Plank Tucks 30 […]

“JERRY” For Time: (40min cap) Run 1 mileRow 2KRun 1 mile Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor. OR “GRIFF”

EMOM x 4min Barbell Snatch Warm-Up = 1 Power Snatch to 1 Hang Power Snatch to 1 Overhead Squat to 1 Snatch Balance to 1 Snatch Drop Rest 2min/Add weight Squat Snatch EMOMS EMOM x 3 min = 3 Hang Squat Snatch Rest 2min/ Adjust Weight EMOM x 3 min = 2 Squat Snatch Rest

10min Achieve a 1RM: Weighted Strict Pull/Chin-up -Weighted Kipping Pull/Chin-up For Time & Unbroken: (30min cap) 200m Run/Row or 0.5 Bike20 Toes to Bar or Wallball Sit-ups Rest 1min 400m Run/Row or 1k Bike 40 Wallball Shots Rest 1min 600m Run/Row or 1.5k Bike 60 Pull-Ups MRX Ring Rows Rest 1min 400m Run/Row or 1k Bike 40 Wallball Shots Rest 1min 200m Run/Row or 0.5 Bike 20 Toes

Overhead Build-Up E3MOM Strict Press – 10@50% Push Press – 8 @ 60% Push Jerk – 6 @ 70% Strict Press – 4 @ 80% Push Press – 2 @ 90% Push Jerk – 1 @ Max 11min AMRAP: 4 Burpee Box Jumps 24/20” RX+30/24 MRX20/18 6 Shoulder to Overhead 155/105 RX+185/125 MRX 115/751 Rope

Cleans & Clusters E2MOM 6 TnG Power Cleans (PC) @ 65-70%6 Hang Squat Cleans (HSC) @ 65-70%3 Clusters of 1PC to 1 HSC @ 65-70% TnG 4 TnG Power Cleans (PC) @ 75-80%4 Hang Squat Cleans (HSC) @ 75-80%2 Clusters of 1PC to 1 HSC @ 75-80% TnG Team WOD 16min AMRAP: Partner 1 =

Squat Build-Up E3MOM Back Squat – 10 @ 50%Front Squat – 8 @ 60%Overhead Squat – 6 @ 70%Back Squat – 4 @ 80%Front Squat – 2 @ 90% Overhead Squat – 1 @ Max For Time: (10min cap)200m Row/Run or 0.5k Bike21 Sumo Deadlift High Pull 95/65 RX+135/95 MRX 75/55 200m Run/Row or 0.5k Bike15 Hang Power Snatch200m Run/Row or 0.5k

“The Tequilla Flu 2” by DB 9min AMRAP: Buy In: 800m Run or Row or 2k Bike 8 Hang Squat Cleans7 Burpee Heel/Feet Clap Over the Bar REST 2min/transition 9min AMRAP: Buy In: 800m Row or Run or 2k Bike8 Barbell Overhead Lunges (alt legs)7 Handstand Push-Ups or Push Press MRX 2/4″ rise REST 2min/transition 9min AMRAP: Buy In: 800m Run or Row or 2k Bike8 WallBall Shots 20/14lbs to 10/9′ MRX

All Classes Are Canceled Today. Happy New Year CrossFit Huntsville!

“Annie’s Playtime” by DB For Time: (40min cap) 500m Row /Run or 1.2km Bike50 Kettlebell Swings 24/16kgs RX+ 30/24 MRX 20/12kgs 50 Double Unders50 Wallball Sit-ups 20/14lbs MRX 14/10lbs40 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 Bike ******************************************************** New Year’s Schedule Friday,