CrossFit Huntsville — Saturday, October 20 2018

Posted by Mandee on October 19, 2018 | 7 Comments

TriFecta Build-Up

5min to build up to a Heavy Hang Snatch

5min to build up to a Heavy Thruster
5min to build up to a Heavy Clean & Jerk

For Time:
10 Bar Muscle-Ups MRX Burpee Pull-Ups

10 Clean & Jerk 135/95 RX+ 165/115 MRX 115/75
20 Chest to Bar Pull-Ups

**Lower weight**

20 Thrusters 115/75 RX+ 135/95 MRX 95/65

30 Pull-Ups

**Lower weight**

30 Hang Snatch 95/65 RX+ 115/75 MRX 75/55

Core & Lunge Development (1-2 rounds)

100′ Walking DB Lunges on Shoulders
10 GHD Sit-Ups to 20sec Hold to 10 GHD

10 Hip Extensions to 20sec Hold to 10 Hip Extensions

CFHSV Running & Endurance WOD:

1600m run

80 air squats

1200m run

60 air squats

800m run

40 air squats

400m run

20 air squats

200m run

10 air squats