15min Build Up to a Max Bear Complex.
1 Clean to
1 Front Squat (can squat clean) to
1 Shoulder to Overhead (can thruster out Front Squat/clean) to
1 Back Squat to
1 Back Rack Shoulder to Overhead (can thruster out Back Squat)
For Time: (14min cap)
9 Bear Complex 115/75 RX+135/95 MRX 95/65
200m Row, Run or 0.5k Bike
7 Bear Complex
200m Row, Run or 0.5k Bike
5 Bear Complex
200m Row, Run or 0.5k Bike
3 Bear Complex
200m Row, Run or 0.5k Bike
1 Bear Complex
200m Row, Run or 0.5k Bike
Core & Grip Development
10 Strict Toes to Bar
100m Plate Pinch Carry
20 Barbell Good Mornings
100m Kettlebell Heavy Farmer’s Carry
30 Banded Good Mornings
40 Kettlebell Shrugs
CrossFit Huntsville will be hosting the Burgener Weightlifting Course this Saturday, July 27th and Sunday, July 28th. We will have ONE CLASS ONLY on Saturday at 7:30am. We will NOT have childcare. All other classes are cancelled on Saturday, and all classes as well as Open Gym are cancelled on Sunday.
Bad to the bone!
270 (PR)
8:12 Rx+ (run)
205
13:53@115
175
12:58 bike
235
9:59 Rx (run)
A. 305
B. 9:13 rx+ row
115-175-215-245
9:38 rx row
A. 275
B. 12:45 RX+ ( row )
Were you rowing with a parachute on?
A. 240
B. 12:57 rx+ ( run )
A. 245
B. 9:21 Rx+ run
235
12:06 rx run
300ish the video will show a not full lock out. Maybe good enough for CrossFit who knows.
10:43 + run
A. Technique work
B. 9:36 Rx (Row)