Wednesday, April 15 2020

Click here for WOD brief!

For Time: 500m Row or 1K Assault Bike

8min AMRAP:

Buy In: 800m Run or Row or 2k Assault Bike

18 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12

9 WallBall Sit-Ups 20/14 MRX 20/10lbs

REST 4min

8min AMRAP:

Buy In: 800m Row or Run or 2k Assault Bike
12 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 9′

6 Burpee Heel/Feet Clap Over Bar

*Athletes Choice on which AMRAP to start*

Core & Skill Development
10 Turkish Get-Ups Right Arm
10 Turkish Get-Ups Left Arm
20 Renegade Rows = In Plank Position Perform one Dumbbell Push-up then a DB row w/each arm = 1 **moderate weight DBs

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Click here for Home WOD brief, movement demonstrations and warm-up!

Home WOD

A. 400m Run, 500m Row or 1K Bike For Time

B. For Time:

800m / 4 minute Run

Then, 4 rounds of:

18 Swings KB/DB/Odd Object

9 Weighted Sit-ups

800m / 4 minute Run

Then, 4 rounds of:

12 WBS or Thrusters

6 Burpees

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In accordance with the recent mandates set forth by the Alabama Governor, CrossFit Huntsville will be closed through April 30th.

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