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HERO WOD “NATE” 20min AMRAP: 2 Muscle-Ups (Ring) MRX Burpee Chest to Bar 4 Handstand Push-Ups MRX 2/4″ rise8 Kettlebell Swings 32/24kgs MRX 24/12kgs In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. […]

10min Bodyweight Deadlift + Toes to Bar Challenge Minute 1 = 1/1 – Minute 2 = 2/2 – Minute 3 = 3/3 For Time: (20min cap)10 SumoDeadlifts 400m Run/Row or 1k Assault Bike 10 Deadlifts Rest 1min20 Barbell Push-ups 200m Run/Row or .5k Assault Bike 20 Push-ups Rest 1min20 Kettlebell Sumo Deadlift High Pull 400m Row/Run

Double Kettlebell Front Squats & Front Squats Alt Lifts E2MOM 10 Double Kettlebell Front Squats – 8 Front Squats 6 Double Kettlebell Front Squats – 4 Front Squats 3 Double Kettlebell Front Squats – 2 Front Squats 5 Rounds For Time: (15min cap)10 Goblet Squats 24/16kgs RX+32/24 MRX20/12 12 Calorie Row/Assault Bike or 200m Run10 Chest to Bar

15min Build-up to a Heavy Clean & Jerk and Prep for WOD Main Site New Benchmark WOD “Grettel” 10 Rounds For Time: (20min cap)3 Clean & Jerk 135/95 MRX 95/65 3 Over Bar Burpees Core & Shoulder Development 3 sets 10 reps DB Seated Strict Press3 sets 10 reps DB Push-Ups w/Renegade Rows (1 Push-up to

21 – 18 – 15 – 12 – 9 – 6 – 3 Reps For Time: (30min cap) Power Cleans 95/65 RX+115/75 MRX 75/55lbs WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ *200m Run/Row /0.5k Assault Bike after each Round Core Development 21 Reverse Rower Tucks15 Russian Twists 21 V-Ups 15 Russian Twists CFHSV Running

3 Sprint Rounds for Time: (18min cap) 400m Run9 Deadlifts 315/215lbs MRX 225/15515 Box Jumps/Step-ups 30/24” MRX 20/18” 21 Chest to Bar Pull-Ups MRX Ring Rows OR 2 RopeClimb 15’ MRX 2 to 10’ or 1 to 15’ Rest 2min **Score is slowest round** Isometric Core Development 30sec Plank Bird Dog Hold L/R 1 min Hollow Hold30sec Plank

Bench Press & Push Press Alternate Lifts E2MOM 10 Bench Press – 8 Push Press 6 Bench Press – 4 Push Press 2 Bench Press – 1 Push Press 6min AMRAP: 9 Barbell Push-Ups MRX Push-ups6 Push Press 115/75 RX+135/95 MRX 95/65 36 Double Unders REST 3min/ Adjust Weight 3min AMRAP: 6 Barbell Push-Ups MRX

EMOM x 4 min: 1 Power Snatch to 1 Hang Power Snatch Rest 2min EMOM x 4min: 1 Hang Power Snatch to 1 Power Snatch Rest 2min 4min Build Up to a 1 RM Hang Power Snatch 6 x 1min Rounds For Reps: 6 Over Bar BurpeesMax Reps Hang Power Snatch 135/95 RX+165/115 MRX 115/75

Front Squat & Back Squat Alt Lifts E3MOM 8 Front Squats – 6 Back Squats4 Front Squats – 3 Back Squats1 Front Squats or Back Squats *athletes choice* 11min AMRAP: 9 Back or Front Squats 135/95 MRX 95/65 10 Toes to Bar or Wallball Sit-ups 20/14lbs MRX 20/10lbs 11 Calorie Row/Assault Bike or 200m Run Pistol & Squat Development 14 Cossack Squats Alternating Legs

HAPPY EASTER, CROSSFIT HUNTSVILLE! All classes are cancelled today.