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Hang Clean & Jerk Build Up E2MOM 4 – 3 – 2 – 1 – 1 – 1 3min AMRAP: 10 Hang Clean & Jerks 95/65 RX+115/75 MRX 75/55 Max reps Over the Bar Burpees Rest 2min, Add weight 3min AMRAP: 10 Hang Clean & Jerks 115/75 RX+135/95 MRX 95/65 Max Reps Over the Bar […]

15 min to achieve a 1RM Back Squat 6min AMRAP:10 Chest to Bar Pull-Ups or 5 Bar Muscle-Ups MRX Pull-ups5 Overhead Squats 95/65 RX+115/75 MRX 75/55 10 Front Squats10 Push-ups or 5 Handstand Push-Ups Rest 3min Repeat 6min AMRAP *Score is lowest from 2 AMRAPs* Core & Squat Development 18 Barbell Sit-up to Press18 Plank Hold Alternating Bird Dogs18

30min AMRAP: 60 Double Unders30 Dumbbell Snatch, (alt) 50/35 MRX 35/20 20 Toes to Bar10 Power Snatch 115/75 RX+135/95 MRX95/65 Rest 1min after each round Grip Development 200m Plate Pinch Grip Carry 200m KB/DB Farmers Carry 20 Bottoms Up KB Press

All classes are canceled. Happy Independence Day, CrossFit Huntsville! ********************************************************************* 4th of July Weekend Schedule Saturday, 7/3: All regular classes, OPEN GYM CANCELED Sunday, 7/4: All classes canceled. Happy Independence Day! Monday, 7/5: All classes canceled. *********************************************************************

All classes are canceled. Happy Independence Day, CrossFit Huntsville! ********************************************************************* 4th of July Weekend Schedule Saturday, 7/3: All regular classes, OPEN GYM CANCELED Sunday, 7/4: All classes canceled. Happy Independence Day! Monday, 7/5: All classes canceled. *********************************************************************

“EVA vs KELLY” by DB For Time: (30min cap) 800m Run 30 Kettlebell Swings 24/16 RX+ 32/24 MRX 20/12 30 Pull-ups MRX Ring Rows Rest 2min 400m Run30 Box Jumps 24/20 RX+30/24 MRX20/18 30 Wallball Shots 20/14 to 10/9’ MRX 20/10 to 9’ Rest 3min 800m Run30 Kettlebell Swings30 Pull-ups 400m Run30 Box Jumps 30 Wallball

15 min to achieve a 10RM Front Squat 10min Ascending AMRAP: 2 Squat Clean Thrusters 135/95 RX+ 155/105 MRX 95/652 Over the Bar Burpees2 Chest to Bar Pull-Ups MRX Pull-Ups4 Squat Clean Thrusters 4 Over the Bar Burpees 4 Chest to Bar Pull-Ups6 Squat Clean Thrusters 6 Over the Bar Burpees6 Chest to Bar Pull-Ups8-8-8,

1 Power Snatch to 1 Hang Power Snatch E2MOM x 3 sets1 Power Snatch E2MOM x 3 sets1 Hang Power Snatch E2MOM x 3 sets 3min AMRAP:6 Power Snatch 95/65 RX+115/75 MRX 75/55 6 Box Jumps 24/20 RX+ 30/24 MRX Step-Up ok rest 3 minutes 3min AMRAP:6 Hang Power Snatch6 Burpee Box Jump Over rest

15min to Achieve a Max Distance Handstand Walk MainSite WOD 5 x 3min AMRAP: 200m Run with WallBall 20/14lbs MRX 20/10 Max Reps WallBall Shots 10/9’ MRX 9’ Rest 1min after each Round Core Challenge (straight through no stopping) 1min Bar Hang w/knee tuck1min High Plank Hold1min Hollow Hold 1min Low Plank Hold ********************************************************************* 4th

15min to Achieve a 5 RM Hang Clean 6min AMRAP: 3 Muscle-Ups (ring or bar) MRX 3 Chest to Bar6 Barbell Push-ups MRX Push-ups9 Hang Cleans 95/65 RX+115/75 MRX 75/55 Rest 3min 6min AMRAP: 9 Hang Clean6 Over Bar Burpees1 Rope Climb 15 MRX 10’*Athletes Choice on which AMRAP to Start* Stretching & Flexibility Development