Saturday

South Hall CrossFit - CrossFitHappy birthday Starla Abernathy!View Public WhiteboardWarm-upWarm-up (No Measure)PARTNER WARM-UP (teams of 2) AMRAP x 5 MINUTES Partner 1, Complete 1 Round… 8 Kipping Swings 8 Burpee…

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Friday

Announcements4 Year Anniversary Competition this Saturday 6/22! Grab your team and lets throw down! July 4th - 830/930South Hall CrossFit - CrossFitHappy birthday Sean Finke!View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x…

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Thursday

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)I. With a Partner... 60/50 Cal Bike For Time* (Max time 4:00) *Partner resting performs banded hip march or banded glute bridges…

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Wednesday

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)I. Reverse Tabata 8 Sets of... 10s Bike Sprint 20s OFF II. Barbell Warm-up 6 Reps of Each Movement... 1.Snatch Deadlift 2.Behind…

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Tuesday

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 50’ Filly Lunge w/ DB (Switch at 25’) 50’ Shuttle Run 50’ Bear CrawlSkillMetcon (No Measure)EMOM x 10 MINUTES MIN…

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Applesauce

South Hall CrossFit - CrossFitView Public WhiteboardWeightliftingClean ((1+2))E2MOM x 10 1 Squat Clean + 2 Front Squats *Start moderate and progress every set to heaviest set of complex.MetconMetcon (AMRAP -…

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Sunday

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Two Parts... 1.) 400m "Last Man Sprints" 2.) Play a Game!Partner MetconMetcon (Time)IN TEAMS OF 2… FOR TIME 150 Wall Balls (20/14)…

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Controlled Chaos

Announcements8am Class Monday, Wednesday, Friday starting 6/10!!South Hall CrossFit - CrossFitView Public WhiteboardWeightliftingPush Press (5x5 @ 20X1)*Athletes build to a weight that will allow them to maintain the tempo the…

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Saturday

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Partner Warm-Up! Accumulate 1 mile run, switching every 200m. While Partner 1 runs 200m, Partner 2 holds a plank, then they switch…

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19.4

Announcements8am Class Monday, Wednesday, Friday starting 6/10!!South Hall CrossFit - CrossFitView Public WhiteboardCrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then,…

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