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4 Rounds For Time: (16min cap)20 Calorie Row/Bike or Run 400 meters10 Pull-Ups MRX Ring Rows20 Dumbbell Snatch (one arm, alt) 50/35lbs MRX35/20 Core Development 1min High Plank Hold20 Hollow Rocks1min Right Side Low Plank Hold 20 Hollow Rocks1min Left Side Low Plank Hold 20 Hollow Rocks1min Low Plank Hold

Congratulations to CFHSV athlete LJ Ray for an incredible performance at the 2021 NOBULL CrossFit Games! LJ placed 15th worldwide in the Women’s 50-54 division. She represented herself, her family and our entire CrossFit Huntsville community in a way that made us all so proud, and she did so on the biggest stage in our

15min Build-up to a Max Cluster of : 3 Deadlifts to 2 Hang Cleans to 1 Shoulder to Overhead “Devilish DT” by DB 5 Rounds For Time: (20min cap) 12 Deadlifts 155/105lbs MRX 125/85 3 Over the Bar Burpees9 Hang Power Cleans3 Over the Bar Burpees 6 Push Jerks3 Over the Bar Burpees Rest 1 minute

Hang Power Snatch E2MOM 5 Hang Power Snatch – 4 Hang Power Snatch 3 Hang Power Snatch – 2 Hang Power Snatch 1 Hang Power Snatch – 1 Hang Power Snatch 4 Rounds For Time: (16min cap) 48 Double Unders 12 Hang Power Snatch 115/75 RX+135/95 MRX 95/65 *Penalty of 3 Over Bar Burpees every time

12min Build-up to a Max Squat Clean HERO WOD “JORGE” For Time: (24min cap)30 WallBall Sit-ups 20/14lbs MRX 20/10 15 Squat Cleans 155/105 MRX 115/75 24 WallBall Sit-ups12 Squat Cleans18 WallBall Sit-ups9 Squat Cleans12 WallBall Sit-ups6 Squat Cleans6 WallBall Sit-ups3 Squat Cleans **compare to 2 Aug 2020 & 4 Aug 2019 ** U.S. Coast Guard Chief

Bench Press E2MOM 5 set x 10 reps @ 50-60% 12min AMRAP 3 Handstand Push-Ups MRX 1 Wall Walk6 Barbell Push-Ups MRX Push-ups9 Shoulder to Overhead 95/65 RX+115/75 MRX 75/5512 Box Jumps/Step-Ups 24/20″ RX+30/24″ MRX 20/18 Core Development 1min High Plank Hold1min Hip Extension Hold24 Back Extensions1min Bird Dog Plank Hold (30sec L arm R

For Time: (40min cap) 400m Run, Row or 1K Bike,Then,10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps of:-Deadlifts 225/155 RX+275/185 MRX185/125 -HSPU MRX HRPU Then,400m Run, Row or 1K Bike40 Kettlebell Swings 24/16 RX+32/24 MRX 20/12 400m Run, Row or 1K BikeThen,1 – 2 – 3 – 4 – 5

5min AMRAP: 5 Muscle-ups (ring or bar) OR 10 Chest to Bar Pull-ups 50 Double Unders OR 15 Box Jumps/Step-ups 24″/20″ rest 3 minutes 10min AMRAP: 50 Double Unders OR 15 Box Jumps/Step-ups 24″/20″ 10 T2B Core, Guns & Grip Development100m Plate Pinch Carry20 Plate Hammer Curls 100m KB Heavy Farmer’s Carry20 Plate Hammer Curls40

Overhead Squat Build Up 5×3 E3MOM **Building up to a 3RM** “NANCY” 5 Rounds For Time: (21min cap) 400m Run 15 Overhead Squats 95/65 MRX 75/55 Core & OHS Development 15 KB Dead Snatch (each arm)30 Barbell or PVC Sotts Press (snatch grip) 15 Evil Wheels30 Double KB OH Reverse Lunges, alt

2 Rounds For Time: (25min cap)15 Muscle-Ups MRX 15 Chest to Bar / 2nd Round 15 Dips 30 Calorie Row/Bike or 600m Run50 Wallball Shots 20/14 to 10/9’ MRX 20/10 to 9’ Core & Grip Development 2 Sets of: 200m Double KB/DB Farmers Carry 20 Weighted Sit-ups20 Plate Pinch Curls ****************************************************************************** Watch today as CFHSV athlete LJ Ray