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10min to Achieve a 10 RM Strict Press For Time: (20min cap) 20 Burpee Box Jumps Then 5 – 10 – 15 – 20 Reps of: Deadlifts 20 – 15 – 10 – 5 Reps of: Handstand Push-Ups MRX 2/4” Rise Then 40 Box Jumps *Barbell = 185/125 RX+225/155 MRX 135/95lbs *Box Heights = 24/20” RX+30/24” […]

“Aerobic Annie” by DB For Time: (30min cap) 500m Row or 1.2km Bike50 Double Unders50 Military Anchored Sit-ups RX+ 50 GHD 400m Run or 1km Bike40 Double Unders40 Military Anchored Sit-ups RX+ 40 GHD 300m Row or 0.75km Bike30 Double Unders30 Military Anchored Sit-ups RX+ 30 GHD 200m Run or 0.5km Bike20 Double Unders20 Military Anchored Sit-ups RX+ 20 GHD 100m Row or 0.25km Bike10 Double

15min to Achieve a 1 RM DeadLift 7min AMRAP: 14 Calorie Row or Bike7 Deadlifts4 Over the Bar Burpees Rest 3min 7min AMRAP: 14 Calorie Row or Bike14 Russian Kettlebell Swings4 Over the Kettlebell Burpees Barbell = 315/215 RX+385/245 MRX 255/175lbs Kettlebell = 24/16kgs RX+32/24 MRX20/12 *Athletes Choice on which AMRAP to Start* Core & Grip Development -20 Reverse

15min to Achieve a Max Height Box Jump “An AMRAP Chipper” by DB 3min AMRAP: 12 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ 6 Wallball Sit-Ups Rest 2min 3min AMRAP: 6 Overhead Squats 115/75 MRX 75/55 12 Pull-Ups MRX Ring Rows Rest 2min 3min AMRAP: 12 Hang Power Cleans12 Barbell Push-Ups MRX Push-ups

Push Jerk E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 For Time: (13min cap)10 Strict Press 95/65 RX+135/95 MRX 75/55 50 Double Unders 20 Push Press 50 Double Unders 30 Push Jerk 50 Double Unders Core & Shoulder Development 25 Front Rack Sotts Press25 Hollow Rocks25 Evil Wheels2x15sec Back Bridge/ArchSpend

20min to Achieve a 20 RM Back Squat For Time: (14min cap) 200m Run /Row or 0.5km Bike Then 2 – 4 – 6 – 8 – 10 Reps of: Hang Squat Cleans 20 – 18 – 16 – 14 – 12 Reps of: Toes to Bar Then 200m Run /Row or 0.5km Bike Barbell = 115/75 RX+155/105 MRX 75/55lbs

Happy Father’s Day CrossFit Huntsville! All classes canceled today.

“Summer Solstice Chipper” by DB For Time: (35min cap) 21 Deadlifts 95/65 RX+115/75 MRX 75/55 21 Barbell Push-Ups MRX Push-Ups21 American Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 21 WallBall Sit-ups 20/14lbs MRX 20/10 21 Overhead Squats21 Pull-Ups21 Goblet Lunges (alt/Stationary) 21 Bar Dips RX+ Ring Dips21 Sumo Deadlift High Pull21 Over the Bar Burpees21 Toes

“For Our Father!” by DB For Time: (40 min cap) 400m Run /Row or 1km Bike50 Thrusters 95/65 RX+ 115/75 MRX 75/55 50 Pull-Ups RX+ Chest to Bar MRX Ring Rows 400m Row/Run or 1km Bike ~ Rest 3 Minutes / Add Weight ~ 400m Run/Row or 1km Bike 50 Power Cleans 135/95 RX+ 155/105 MRX 95/65 50 Toes to Bar

Team WOD #1 8min AMRAP: 4 Kettlebell Sumo Deadlift High Pull 24/16kgs RX+32/24 MRX 20/12 6 Kettlebell Goblet Squats8 Russian Kettlebell Swings *One person works and completes a full round, one person rests and then switches. REST 2min Team WOD #2 “Tail Pipe” Courtesy/Credit to Gym Jones **original Tail Pipe is 3rounds** 4 Rounds For Time: (14min