Friday, January 26 2018

Come support our CrossFit Huntsville Team at The Big NASTI Weightlifting Competition this Saturday, January 27th as our 2018 Team competes to defend our 2017 title!

CrossFit Protocol, Decatur — Starts shortly after 8am!

Gymnasty Cluster Development E2MOM Gymnasty 1 = 2-4 Strict HSPU to 3-6 Kip HSPU to 25′ Handstand Walk or 3 WallWalks Gymnasty 2 = 2-4 Bar MUs or 2-4 Strict C2B/Pull-ups to 4-8 Kipping C2B Pull-Ups to 6-10 Pull-ups Rest 2min **Repeat this 6min Circuit 2 more times for a total of 3 Circuits/18min** Team WOD “Tail Pipe” by Gym Jones 4 Rounds For Time of: Partner 1 – 250/200m Row or 0.6/0.5km Bike Partner 2 – KB Rack Hold 24/16kgs x 2 KBs RX+ 30/24 MRX 20/12 *Rules = P1 rows/bikes while P2 holds KBs in rack position (has to be in rack), then switch positions, Has to be in rack for row/bike to begin. Once both have completed row/bike = 1 round

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