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South Hall CrossFit - CrossFitWeightliftingHang Snatch (Heavy 2)15 Min to establish a 2RM hang SnatchMetconMetcon (Time)50 Burpee Box Jumps...

Ahhh Push It

South Hall CrossFit - CrossFitMetcon (5 Rounds for time)5 Rounds 20/15 Calorie Row 100m Sprint 20 Thrusters 45/35 – Rest 3 mins b/t rds – Record each...

Break It Off

South Hall CrossFit - CrossFitWeightliftingPush Press (Heavy Complex)Push Press + Split Jerk - (1+1)MetconMetcon (Time)21-15-9 DB Snatch 60/35 Chest to Bar Pull Up 20 Single Arm OVH DB Lunge...

On Top

South Hall CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)AMRAP 15 30 Air Squats 20 Push Ups 10 Power Cleans 135/95

Sat-Ur-Day

South Hall CrossFit - CrossFitMetcon (Time)5 Rounds 50 Double Unders 10 Cal Row 15 DB Snatch 50/35 20 GHD Sit Ups

All Me

South Hall CrossFit - CrossFitMetcon (Time)4 Rounds 10 Pull Ups 20 10m Shuttle Sprints 20 Front Rack DB Lunge 35/20

Luxury

South Hall CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)Teams of 2 AMRAP 10 You Go, I Go 10 Hand Release Push Ups 10 Power Cleans...

Ed

South Hall CrossFit - CrossFitWeightliftingPush Press (Heavy (1+1))Push Press + Split Jerk (1+1) - Build to a heavy complex for the dayMetconMetcon (AMRAP - Rounds and Reps)AMRAP 12 10 Kettlebell Swings 53/35 10 Box Jump Overs 24/20 200m...

Barf

South Hall CrossFit - CrossFitMetcon (Time)5 Rounds 400m Run 20 Hang Squat Cleans 95/65

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South Hall CrossFit - CrossFitWeightliftingHang Snatch (Heavy 3)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 10 15 Burpee Over Bar 10 Overhead Squats 115/80 2 Bar Muscle Ups

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