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+