Alternating Back Squats & Deadlifts E2MOM
10 Squats – 10 Deadlifts
5 Squats – 5 Deadlifts
5 Squats – 5 Deadlifts
5 Squats – 5 Deadlifts
6min AMRAP:
800m Run or Row or 2km Assault Bike
20 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs
Max Kettlebell Goblet Lunges (alt legs stationary)
Rest 2min
4min AMRAP:
400m Run or Row or 1km Assault Bike
10 Deadlifts 155/105 RX+ 185/125 MRX 115/75
Max Hang Squat Cleans
Rest 2min
2min AMRAP:
200m Run or Row or 0.5km Assault Bike
Max Back Squats
********************************************************************
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!
