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Rose Gold

South Hall CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 14: 75 Wallballs (20/14#) 60 Calorie Row 45 Dumbbell Snatches (50/35#) 30 C2B...

CrossFit Games Open 17.5

South Hall CrossFit – CrossFit CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time...

Guidance

South Hall CrossFit – CrossFit Metcon (No Measure) EMOM x 20 EVEN: Goat 1 ODD: Goat 2*Each athlete will choose 2 movements to work on during this time. Use this time to skill work your weaknesses. This is a great day to work on these movements without being...

Ritual

South Hall CrossFit – CrossFit Metcon (Time) 30-24-18-12 Kettlebell Goblet Squat (70/53#) Sit-ups 10m Shuttle...

Diane

South Hall CrossFit – CrossFit Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

Injineer

South Hall CrossFit – CrossFit Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

CrossFit Games Open 17.4

South Hall CrossFit – CrossFit CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)...

Say No More

South Hall CrossFit – CrossFit Metcon (Time) 20-18-16-12-10* Dumbbell Snatch (70/55#) *After each round: 50 Double-unders 100′ Walking...

Dead End

South Hall CrossFit – CrossFit Metcon (4 Rounds for calories) AMRAP 3: 21 Deadlifts (155/105) 21 Over the bar Burpees Max Calorie Row in time remaining Rest 3:00 AMRAP 3: 18 Deadlifts (185/135) 18 Over the bar Burpees Max Calorie Row in time remaining Rest 3:00...

Unknown

South Hall CrossFit – CrossFit Metcon (Time) 21-15-9 Wallballs 20/14 Pull-Ups Thrusters 95/65 Box Jumps 24/20 Kettlebell Swings 53/35 Accessory Metcon (No Measure) 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10s Hollow...
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