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Saturday, October 16 2021

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“KettleBell Killed the Rocket Man” by DB

For Time: (30min cap)

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

30 Goblet Squats

600m Rocket RUN
15 Kettlebell Swings

25 Goblet Squats
500m Rocket ROW or 1.2k Bike

20 Kettlebell Swings
20 Goblet Squats
400m Rocket RUN
25 Kettlebell Swings
15 Goblet Squats
300m Rocket ROW or 0.7k Bike

30 Kettlebell Swings
10 Goblet Squats
200m Rocket RUN

*compare to 24 Oct 20; 26 Oct 2019*

Core & Grip Development

100m Plate/Pinch Grip Carry to 10 Plate Flips

1min Fingertip High Plank Hold
100m Farmers Walk with DBs or KBs
1min Kettlebell Plank Hold (hands on KB Handles)

CFHSV RUNNING & ENDURANCE WOD:

25min AMRAP:

400m run

20 Alternating lunges

10 burpees

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CFHSV will be hosting Barbells For Boobs…

Monday, October 25th 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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