Saturday, February 15 2025

12 Minutes to achieve a Max Cluster for load:

3 Hang Cleans to 2 Cleans to 1 Front Squat

For Time: (25min cap)

400m Run/Row or 1k Bike

21 Handstand Push-Ups RX+Strict MRX 2/4”rise or 7 Wall Walk

15 Hang Cleans

9 Cleans 135/95 RX+165/115 MRX 95/65lbs

6 Front Squats

600m Run/Row or 1.5k Bike

21 Push Press

15 Hang Cleans

9 Cleans

6 Front Squats

800m Run/Row or 2k Bike

21 Shoulder to Overhead

15 Hang Cleans

9 Cleans

6 Front Squats

6min EMOM Challenge:

Min 1 = Bar Hang

Min 2 = Iron Chair Hold on Wall

Min 3 = Hollow Hold

Min 4 = High Plank Hold

Min 5 = Hollow Hold

Min 6 = Low Plank Hold

*must go straight from hold to next in order*

CFHSV RUNNING & ENDURANCE WOD:

4 rounds of:

800m run

25 air squats

200m sprint

rest 2 minutes