http://southhallcrossfit.com/1489-2/

Game

South Hall CrossFit - CrossFitMetcon (Time)4 Rounds 20/16 Calorie Row 20 KB Swings 53/35 20 Goblet Squats 53/35

AMRAP

South Hall CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)AMRAP 18 400m Run 20 Pull Ups

Goals

South Hall CrossFit - CrossFitMetcon (Time)Teams of 2 100 Calorie Row 40 Power Snatch 115/75 80 Calorie Row 20 Power Snatch 135/85 60 Calorie Row 10 Power Snatch 155/95

Turn and Burn

South Hall CrossFit - CrossFitWeightlifting*12 MinsFront Squat (3,2,1)Heavy 3 Heavy 2 Heavy 1MetconMetcon (Time)30 Thrusters 65/45 400m Run 30 Thrusters...

Hold On

South Hall CrossFit - CrossFitMetcon (Time)3 Rounds 25 Box Jump Step Down (24/20) 25 Toes 2 Bar 25 KB Sumo DL High Pull (70/53)

Cellular

South Hall CrossFit - CrossFitWeightliftingDeadlift (2×2, 6×3 @ 80%)Every 1:15 for 8 setsMetcon (AMRAP - Rounds and Reps)AMRAP 20 9 Squat Cleans 165/115 11 Handstand Push ups 100m Run*100m run is to Mrs. Heather's and...

Rado

South Hall CrossFit - CrossFitWeightliftingDeadlift (3×2, 5×3 @ 80%)Every 1:15 Sets 1-3 - 2 Reps Sets 4-8 - 3 RepsMetconMetcon (Time)9-7-5 Thrusters 155/105 27-21-15 Chest to Bar Pull...

Incomplete

South Hall CrossFit - CrossFitMetcon (AMRAP - Reps)AMRAP 15 10 Handstand Push Ups 15 GHD Sit Ups 30 Walking Lunge Steps 65/50*Single Dumbbell for walking lungesAccessory"Durante Core" (No Measure)” Durante Core ” 5 rds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 sec....

Finish Line

South Hall CrossFit - CrossFitWeightliftingFront Squat (3RM)MetconMetcon (Time)50 Cal Row 40 Wall Balls 30/20 30 KB Swings 70/53 20 Burpee Box Jump Overs 24/20 10 Power Clean and Jerks...

Sasquatch

South Hall CrossFit - CrossFitMetcon (Time)10 Squat Snatch 135/95 7 Rounds 10 Pull Ups 100m Sprint 10 Squat Cleans 135/95*25 Min cap 100m Sprint is to Mrs. Heathers and...

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