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Oddball

South Hall CrossFit – CrossFit Weightlifting Bench Press (3RM) Metcon Metcon (Time) 10-8-6-4-2 Bench Press @ 80% (of Todays 3RM) 5-4-3-2-1 Rope...

Shim and Shine

South Hall CrossFit – CrossFit Weightlifting Back Squat (3RM) Metcon Metcon (Time) 40 Toes to Bar 20 Power Snatch 135/95 40 Toes to Bar

Lightning

South Hall CrossFit – CrossFit Metcon (Time) 150 Single Arm DB Snatch 125 Calorie Row 100 Burpee 75 Pull Ups

Friyay

South Hall CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20: 1 Rope Climb 12 Push Jerks 185/135 1 Rope Climb 15 Russian Kettlebell Swings...

To The Edge

South Hall CrossFit – CrossFit Weightlifting Clean (3RM) Metcon Metcon (Time) 4 Rounds 24 Front Lack Lunges 115/85 15 Power...

Plus One

South Hall CrossFit – CrossFit Metcon (Calories) AMRAP 5: 2 Rounds: 5 Strict Pull-ups 10 HSPU 15 Sit-ups 100 Double-unders Max Cal Row in time remainingRest 5:00 Metcon (Calories) AMRAP 5: 2 Rounds: 5 Strict Pull-ups 10 HSPU 15 Sit-ups 100 Double-unders Max Cal...

Home Run

South Hall CrossFit – CrossFit Weightlifting Bench Press (5RM) Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#*20 Min time...

Trouble

South Hall CrossFit – CrossFit Weightlifting Back Squat (5RM) Metcon Metcon (Time) 21-15-9 Deadlift 275/185 Box Jump 30/24 Accessory “Durante Core” (No Measure) ” Durante Core ” 5 rds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 sec. Hollow Hold – Rest 1...

Smoke Out

South Hall CrossFit – CrossFit Weightlifting Metcon Metcon (AMRAP – Reps) AMRAP 8 1-2-3-4-5-6-7…. DB Snatch 80/50 Box Jump 30/24 Hang Snatch (1+1+1) Hang Snatch + Snatch +...

Shipping

South Hall CrossFit – CrossFit Metcon (Time) 3 Rounds: 80 Double-unders 40 Calorie Row 20 Handstand Pushups
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