Lifting Gates

South Hall CrossFit - CrossFitHappy Birthday Coach Phil!View Public WhiteboardWeightliftingSnatch (1RM)*20 MinMetconMetcon (Time)10,9,8,7...1 Hang Power Snatch (95/65)|(65/95) *5 Strict Pull-ups then 50m Shuttle Run after full set15:00 Hard Cap *For…

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DB AMRAP

South Hall CrossFit - CrossFitView Public WhiteboardMetcon (3 Rounds for reps)AMRAP 7 1,1,1...2,2,2...3,3,3... DB Burpee (35/25)|(25/15) DB Hang Power Clean DB Front Squat -Rest 2:00- AMRAP 5 1,1,1...2,2,2...3,3,3... DB Burpee…

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My Partna Dem

South Hall CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 2 1000m Row 60 Single KB Goblet Squat (70/53)|(53/35) 600m Farmers Carry (70/53)|(53/35) 60 Strict Chin-ups 600m Farmers Carry 60 Single…

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Extension

South Hall CrossFit - CrossFitHappy Birthday Christy Harbuck!View Public WhiteboardWeightliftingMetconHang Power Clean (Heavy 3)Metcon (7 Rounds for reps)E3MOM for 21 min (7 Sets) 25/20 Cal Row Max Hang Power Clean…

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Two Faced

South Hall CrossFit - CrossFitView Public WhiteboardMetcon (Time)4 Rounds 600m Run 16 Single Arm DB Burpee (50/35)|(35/25) 16 Single Arm DB OH Lunge 16 Single Arm DB Snatch*All DB movements…

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Give

South Hall CrossFit - CrossFitView Public WhiteboardWeightliftingBack Squat (Heavy 2)*20 MinMetconMetcon (AMRAP - Reps)AMRAP 12 3,6,9,12... Toe to Bar Thruster 95/65|65/45 Box Jump 24/20

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Heaven Gates

South Hall CrossFit - CrossFitView Public WhiteboardMetcon (5 Rounds for reps)5 Rounds 1:00 Deadlift (275/185)(185/125) 1:00 Max Cal Bike 1:00 Ring DipCool DownMetcon (No Measure)10 Min Mobility Hips Hamstrings Quads

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