In 15 Minutes establish a 1RM weighted Chest to Bar Pull-up; Weighted Pull-Up (chin over bar) & 1 set Unbroken Max Reps Strict Pull-ups
*perform in order listed
4min AMRAP:
6 Dumbbell Overhead Lunge (1arm, alt legs) 50/35lbs MRX 35/20lbs
3 Muscle-Ups (bar or ring) MRX Chest to Bar Pull-Ups
6 Dumbbell Overhead Lunge (1arm, alt legs)
2min Rest
4min AMRAP:
200m Overhead Dumbbell Carry (1arm, switch as needed) then:
10 Dumbbell Snatch (alt arms)
2 Over Dumbbell Burpees
2min Rest
4min AMRAP:
12 Dumbbell Goblet Squats
3 Burpee Muscle-Ups (bar or ring) MRX Burpee Chest to Bar
6 Dumbbell Shoulder to Overhead (1 Arm, switch as needed)
*Athletes Choice on Order of AMRAPs*
Core & Shoulder Development
1min High Plank Hold
12 DB Windmills Right Shoulder
12 DB Windmills Left Shoulder
1min Low Plank Hold
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CrossFit Huntsville will be closed Sunday, April 4th in observance of Easter.
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