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Scraps

South Hall CrossFit - CrossFitView Public WhiteboardMetcon (3 Rounds for reps)3 Sets 60s @ each station for max reps S1 - Wallballs 20/14 S2 - Kettlebell Swings 53/35 S3 - Box Jump Step Down 24/20 S4 - Push Press 95/65 S5 - Calorie Row/Bike S6 -...

WTH

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upLine Drills (No Measure)200m Run/Row Quad Stretch Knee to Chest Punter Swings Knuckle Drags Lateral Lunge Piriformis Stretch Walking Samson Walking Spidermans Inchworm 3 Air Squats + Broad Jump High Knees Butt...

Freedom

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets 150m Row 15 Reverse Snow Angels Bottoms Up KB Carry R/L from rig to bar and backWeightliftingPush Press (5x4)10 Min Building to a heavy set of 4 for the dayMetcon (AMRAP - Reps)AMRAP...

Two Heros

South Hall CrossFit - CrossFitView Public WhiteboardTwo Heros (Time)800m Run 3 Rounds 4 Muscle Ups 8 Strict Handstand Push-Ups 16 Kettlebell Swings 53/35 800m Run 3 Rounds 15 Pull Ups 30 Push Ups 45 Air Squats 800m RunA Combination of Two of CrossFit’s Favorite...

Back To The Future

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Jumping Jacks Samson Air Squats Jumping Jacks Spidermans Lateral Lunge Inch Worms Straight Leg Sit Ups Frog Squats Pigeon Ankle StretchWeightliftingBack Squat (4x2 @ 85-90%; 1xME...

Banana Split

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Easy Row Inch Worms Air Squats Medium Row Samson Frog Squats Fast Row Straight Leg Sit Ups Frog Squats Pigeon Front Rack StretchMetconPower CleanEvery 90s for 6 Sets each (18 Min)...

Contact

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)200m Run/Row :30 Jumping Jacks Samson Lateral Lunge Spidermans Frog Squats Straight Leg Sit Ups Frog Stretch Ankle Stretch Pigeon Banded Glute ActivationWeightliftingBack Squat (4x4...

Snatch

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run :30 Jumping JAcks Samson Inch Worms Air Squats Spidermans Straight Leg Sit Ups 5 Frog Squats Ankle Stretch Frog Stretch Childs Pose Barbell Warm UpWeightliftingHang Snatch (Heavy...

Freeway

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Line Drills Spiderman Reverse lunge Samson Quad Stretch Inchworm Punter swings Skipping for height Hurdle steps Carioca High Knees Butt Kickers 5 Frog Squats Frog StretchGymnasticsMax...

Taunting

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets 150m Row 14 Posted Single Leg Deadlifts (7 e/s) 8 L-Sit DB Press 15 Reverse Snow AngelsPosted Single Leg Deadlifts - https://www.instagram.com/p/Bf_0fxSAVRz/MetconMetcon (3 Rounds...

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