Build Up to a Max of the Following Complex
E2MOM x 7 Sets
1 Clean to 2 Hang Cleans to 1 Shoulder to Overhead
3min AMRAP:
12/10 Calorie Row/Bike or 200m Run
12 Cleans
Max Ring Muscle-ups MRX Bar Muscle Ups
Rest 3min
3min AMRAP:
12/10 Calorie Row/Bike or 200m Run
12 Hang Cleans
Max Handstand Push Ups MRX 2.4” rise
Rest 3min
3min AMRAP:
12/10 Calorie Row/Bike or 200m Run
Max Complexes =
1 Clean to 2 Hang Cleans to 1 Shoulder to Overhead
Barbell Weights = 135/95lbs RX+165/115 MRX 95/65
7min Isometric Challenge
1min L-Sit Hold
1min Plank Bird Dog Hold Left/Right
1min Hollow Hold
1min Plank Bird Dog Hold Right/Left
1min Hollow Hold
1min L-Sit Hang
1min High Plank Hold
A. 135-155-185-205-225-235(x) (lots of talking)
B. 21 scaled life (burpee strict pu, ww, 135 (lots of staring at JYD’s arms)
C. 🏖️
Faith thumping that chest and showing off all her hard work! To put it simply, this lady is awesome! She works hard, has fun, is kind and friendly, and was a favorite of ours long before she became family. She’s beautiful on the inside and out, and we will always be thankful life brought her to CFHSV. AND she’s a CrossFit STUD 😍 Keep killing it, Faith!!
135-135-155-155-165-165-165 3 cleans to 1 s20
12/16/12
1st scaled mus to hspu
2nd scaled hang cleans to cleans
3rd scaled cluster to c&j
A. 285
B. 49 RX+ ( ROW )
10 RMU // 30 HSPU // 9 complex
135-165-185-215-225-245-255(x)
29 rx row
6 rmu / 16 hspu / 7 complexes
255
52 Rx row
A. 155
B. 51 RX+