Cluster Build-Up E2MOM
1 – 1 – 1 – 1 – 1 – 1
-3 Deadlifts to
-2 Hang Clean (squat or power) to
-1 Shoulder to Overhead
“Run, Row, & Go DT” by DB
For Time: (18min cap)
20 Toes to Bar
*1 Round of DT
200m Run / Row or 0.5km Assault Bike
15 Toes to Bar
*2 Rounds of DT
400m Run / Row or 1km Assault Bike
10 Toes to Bar
*3 Rounds of DT
800m Run / Row or 2km Assault Bike
*1 Round of DT = 12 Deadlifts – 9 Hang Power Clean – 6 Shoulder to Overhead
Barbell Loads = 155/105lbs RX+ 205/135 MRX 115/75
CFHSV Running & Endurance WOD:
For Time:
1200m run, rest 3 minutes
8 x 100m sprint, 100m recovery walk between efforts
1200m run
***********************************************************************
Home WOD
For Time:
10 V-ups or Sit-ups
10 Ground to Overhead
200m run
15 V-ups or Sit-ups
15 Ground to Overhead
200m run
20 V-ups or Sit-ups
20 Ground to Overhead
200m run
15 V-ups or Sit-ups
15 Ground to Overhead
200m run
10 V-ups or Sit-ups
10 Ground to Overhead
***********************************************************************
We are OPEN!
Don’t forget to reserve your spot in class on MindBody!
Follow the link on our homepage under Latest News to book your reservations.
Cool shot of one cool, calm and collected dude. Everybody loves Mac, and rightfully so. Top notch person, natural athlete, great friend. And If you’re wondering, this guy loves running in the rain! 😁 You rock, Mac!
Runnin in the rain! Rain or shine CrossFitters show up. Macs been showin up and showin out for years at CFHSV and he still ain’t scared of a down pour. Mac is as good as they come in and out of the gym. Glad the McCraw family found Huntsville and CFHSV. Keep playin in the puddles buddy!
235
10 deadlifts in the last round of DT and then I started waving my white flag
Long legged Mac daddy, there isn’t a nicer dude.
260 / 2+64 rx
A. 240
B. 2 + 91 rx ( 625m at cut off )
240/17:50 Rx
190
2+91 RX+ 1.5 km into the last bike
A. 170
B. 17:41 RX row