12 min Max Bodyweight Rep Training
3 min Max Handstand Push-Ups
1 min Rest
3 min Max Ring or Bar Dips
1 min Rest
3 min Max Push-Ups
1 min Rest
NOT Unbroken Max Reps in 3min
6 min AMRAP:
10 Deadlifts 135/95 RX+ 155/105 MRX 95/65
8 Hang Power Clean
6 Shoulder to Overhead
Rest 3min
6 min AMRAP:
12/10 Barbell Push-Ups
12 Shoulder to Overhead
12/10 calorie Row or Assault Bike
*Athletes Choice on which AMRAP to start*
Core & Shoulder Development (2-3 sets)
30sec Handstand Hold to 30sec L-Sit Hold on rings or dip bar or parallettes (accumulate)
100m Double Kettlebell Overhead Walk
15 to 20 Band Pull Aparts across Chest
Good luck to Dustin Adair, Tim Frazier and Michael Little as they represent CFHSV this weekend in Miami, Fl. They will be competing in The Men’s RX Teams of 3 division at Wodapalooza, a CrossFit Games Sanctioned competition. Follow them on the leaderboard in the Men’s RX Teams of 3 division.
Also, good luck to Melody Adair as she competes on a team out of Birmingham in the Female Intermediate Teams of 3 Division and to our CFHSV athletes competing in The Wodapalooza Gauntlet on Thursday! Let’s go CrossFit Huntsville!
Follow them all on the leaderboard at wodapalooza.com and watch live feed at FloElite.com!
