CHINESE NEW YEAR!
Clean 4-3-2-2-1-1 E2MOM
“Golden Rat 2020” by DB
20min AMRAP:
20 C2B MRX Pull-Ups
20 WallBalls
20 WallBall Sit-Ups or 20 T2B (can mix up)
20 Power Cleans
Loads = 135/95 RX+155/105 MRX 95/65
WBs = 20/14lbs 10/9′ MRX 20/10 9′
WB Sit-ups = 20/14lbs MRX 20/10lbs
Hypertrophy & Stretching
2×20 Bottom’s Up KB Curls
20sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)-2×20 Barbell Curls
20sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)
CFHSV Running & Endurance WOD:
4 Rounds of:
1000m run
12 burpees
100m sprint
100m recovery walk, rest 2 additional minutes
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Come support our CFHSV Team TODAY at The Big NASTI! (North Alabama Supertotal Team Invitational) Ten of CFHSV’s strongest athletes will compete for the 2020 Title!
Where: CrossFit Protocol, Decatur When: Starts at 9AM! (should be finished by 12pm)
Good Luck CFHSV TEAM! Melody Adair, Kyle Otte, Mary Helen Saunders, Heath Sharp, Jill Crosby, Brent Brewer, Stephanie Ortega, Dustin Adair, Jamie Flynt and TJ Smith!
