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Saturday, October 24 2020

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“KetlleBell Killed the Rocket Man” by DB

For Time:
10 KBS 24/16kgs RX+ 32/24kgs
30 Goblet Squats 24/16kgs RX+ 32/24kgs

600m Rocket RUN/Row or 1.5km A-Bike
15 KBS
25 Goblet Squats
500m Rocket ROW/Run or 1.2km A-Bike
20 KBS

20 Goblet Squats
400m Rocket RUN/Row or 1km A-Bike

25 KBS
15 Goblet Squats
300m Rocket ROW/Run or 0.7km A-Bike
30 KBS
10 Goblet Squats

200m Rocket RUN/Row or 0.5km A-Bike

Core & Skill Development

24 KB Turkish Get-Ups (12 each arm)
24 Hollow Rocks – 24 Superman Arches – 24 Russian Twists w/KettleBell

CFHSV Running & Endurance WOD:

6 minute run @ 75-85%, rest 3 minutes

4 minute run @80-90%, rest 2 minutes

2 minute run @ 90%, rest 1 minute

1 minute run @ max effort, rest 1 minute

2 minute run @ 90%, rest 1 minute

4 minute run @ 80-90%, rest 2 minutes

6 minute run @ 75-85%

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CFHSV will be hosting Barbells For Boobs this coming Monday, October 26th 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!

And don’t forget to wear PINK!

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