![](https://crossfithuntsville.com/wp-content/uploads/2024/07/Lawson.jpg)
2 Rep Cluster Build Up E2MOM x 12min
2 Deadlifts to 2 Hang Cleans to 2 Shoulder to Overhead
“The FireCracker 500” by DB
1 Sprint Round For Time: (25min cap)
200m Row, Run or 0.5k Bike
10 Deadlifts 115/75 RX+135/95 MRX 95/65 lbs
10 Hang Cleans
10 Shoulder to Overhead
10 Over the Bar Burpees
Rest 3min
4 Rounds For Time:
200m Row, Run or 0.5k Bike
10 Deadlifts 115/75 RX+135/95 MRX 95/65lbs
10 Hang Cleans
10 Shoulder to Overhead
10 Over the Bar Burpees
**Two Scores = Sprint score and 4 round score**
Core Development
15 Windshield Wiper on Bar or lying on floor
60 Flutter Kicks (single count)
15 Hip Extensions
15 Reverse Hypers
15 Hollow Rocks
15 Superman Arches
A. Complex: 135-165-205-225
B. 3:22 Rx+ sprint round
2 rounds Rx+ 😩stopped after 2 rounds