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Saturday, October 20 2018

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TriFecta Build-Up 5min to build up to a Heavy Hang Snatch 5min to build up to a Heavy Thruster 5min to build up to a Heavy Clean & Jerk For Time: 10 Bar Muscle-Ups MRX Burpee Pull-Ups 10 Clean & Jerk 135/95 RX+ 165/115 MRX 115/75 20 Chest to Bar Pull-Ups **Lower weight** 20 Thrusters 115/75 RX+ 135/95 MRX 95/65 30 Pull-Ups **Lower weight** 30 Hang Snatch 95/65 RX+ 115/75 MRX 75/55 Core & Lunge Development (1-2 rounds) 100′ Walking DB Lunges on Shoulders 10 GHD Sit-Ups to 20sec Hold to 10 GHD 10 Hip Extensions to 20sec Hold to 10 Hip Extensions

CFHSV Running & Endurance WOD: 1600m run 80 air squats 1200m run 60 air squats 800m run 40 air squats 400m run 20 air squats 200m run 10 air squats Our Annual Barbells For Boobs event is Saturday, October 27th! Help CFHSV repeat for the fourth year in a row as Alabama State Champions! Get registered today and start fundraising!!

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