Hang Squat Clean Build Up E2MOM
5 – 4 – 3 – 2 – 1 – 1 – 1
“Right Jab” by DB
6min AMRAP:
18 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12
6 Muscle Ups Bar or Ring *opposite MRX Chest to Bar/Chest to Ring
12 Goblet Squats
REST 3min
“Left Hook” by DB
6min AMRAP:
6 Hang Squat Cleans 135/95 RX+ 155/105 MRX 115/75
3 Muscle Ups Ring or Bar *opposite MRX Chest to Bar/Chest to Ring
6 Over the Bar Burpees
**Athletes choice on which AMRAP to start with; must switch methods on Muscle Ups**
Core & Leg Development (2 rounds)
12 Cossack Squats (12 each leg)
12 Seated Box Jumps
12 Pistols or Pistol Scales (12 each leg)
24 GHD Sit-ups
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CFHSV will be hosting Barbells For Boobs…
Monday, October 24th during all regularly scheduled classes!
* WOD * Raffle * Give aways *
Donate today and help CFHSV reach our fundraising goal and repeat as Alabama State Champions! Create your own fundraising page and join the team or donate to one of our other team members!
Or buy raffle tickets and make a donation on the day of the event!
And don’t forget to wear PINK!
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