Clean & Jerks E2MOM
3 Cleans – 3 Jerks – 3 Clean & Jerks
2 Cleans – 2 Jerks – 2 Clean & Jerks
1 Clean & Jerk – 1 Clean & Jerk
“Team Mork and Mindy” by DB
15min AMRAP:
P1 = 5 Ground to Overhead
slap hands
P2 = 1 Round Cindy
slap hands
P1 = 1 Round Cindy
slap hands/switch
P2 = 5 Ground to Overhead
slap hands
*continue pattern; alternating/take turns one works, one rests*
Loads = 135/95 RX+165/115 MRX115/75
Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats
1 Round = 5 G2O & 1 Rd Cindy
Core Development
25 Renegade Rows = In Plank Position Perform one Dumbbell Push-up then a DB row w/each arm = 1 **moderate weight DBs
50 Butterfly ab-mat sit-ups
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Come support our CFHSV Team this Saturday 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!
