For Time: (30min cap)
400m Run/Row or 1k Bike
40 Thrusters 75/55lbs RX+95/65 MRX 45/35lbs
400m Run/Row or 1k Bike
40 Over the Bar Burpees
200m Run/Row or 0.5k Bike
20 Thrusters
200m Run/Row or 0.5k Bike
20 Over the Bar Burpees
100m Run/Row or 0.3k Bike
10 Thrusters
100m Run/Row or 0.3k Bike
10 Over the Bar Burpees
Core & Squat Development
2 x 50m Front Rack Lunges
2 x 50 Bicycle Crunches
2 sets 10 Reps Pistols (alt legs)
1min Wall Iron Chair Sit Holding 25/15/10lb plate
CFHSV RUNNING & ENDURANCE WOD:
30min AMRAP:
400m Run
20 Hang Dumbbell Clean & Jerks (10 Right, 10 Left)
400m Run
200m Dumbbell Carry
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The OPEN kicks off Thursday, Feburary 24th with the release of 22.1, the first Open WOD! Join hundreds of thousand other CrossFitters around the world and get signed up today! Choose CrossFit Huntsville as your affiliate, and get ready to throw down CFHSV style!
Learn more about the Open here!
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