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Tuesday, October 18 2022

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Run/Row 200m or 0.5k Bike x 10min E2MOM

(score is slowest time of the 5)

REST 2min

Start WOD

For Time: (13min cap)

200m Run/Row or 0.5k Bike

50 Pull-ups MRX Ring Rows
50 Wallball Sit-Ups 20/14lbs MRX 20/10lbs

50 Dumbbell Snatch (alt arms)
200m Run/Row or 0.5k Bike

Dumbbells = 50/35lbs MRX 35/20lbs

Core Development

20 Weight Plate Ground to Overhead 45 / 35 /25
20 Russian Twists
20 Ball Slams (with slam ball) or 20 calorie Ski Erg

20 Russian Twists
20 Weight Plate Ground to Overhead 45 / 35 / 25

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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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