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

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South Hall CrossFit - CrossFitMetcon (Time)4 Rounds: 21/15 Calorie Row 18 Wallballs (20/14) 15 Kettlebell Swings (53/35) 12 Burpees

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South Hall CrossFit - CrossFitMetcon (Time)13 Snatches (Full) 155/105 Then, 6 rounds of: 10 Pull-Ups 10 10-Meter Sprint Then, 13 Cleans (Full) 155/105*100m Sprint is from back door to fence and...

TRAP

South Hall CrossFit - CrossFitWeightliftingBack Squat (6x5 @ 60% + 15#)EMOM x 6 perform 5 Back Squats @ 60% +15#MetconMetcon (AMRAP - Reps)EMOM x 9 Min 1 - Max Cal Row Min 2 - 12 Deadlift @ Bodyweight Min3 - 21 Box JumpsScore is total reps for all 9...

Weston Lee

South Hall CrossFit - CrossFitMetcon (Time)“Weston Lee” 800m Burden Carry (up to 70# for Men, up to 53# for Women) 29 Burpee Pull-Ups 4 Rope Climbs 29 Ring Dips 4 Rope Climbs 29 Burpee Box Overs (30/24) 800 Burden...

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South Hall CrossFit - CrossFitMetcon (Time)3 Rounds 10 Power Cleans (135/95) 10 Front Squats 10 Push Jerks 50 Double-unders

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Announcements**4th of July we will be having a 9:30am class ONLY**South Hall CrossFit - CrossFitMetcon (Time)With a Partner 80 Hang Cleans (155/105) 80 Kettlebell Swings (70/53) 80 Box Jump Over (30/24) 80 Deadlift (155/105) 80 Shoulder to Overhead...

Petty

Announcements**4th of July we will be having a 9:30am class ONLY**South Hall CrossFit - CrossFitMetcon (Time)50 Dumbbell Overhead Walking Lunge 60/40 100 double-unders 50 Wall-ball shots 20/14 10 Rope Climb 50 wall-ball shots 100 double-unders 50 Dumbbell Overhead...

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Announcements**4th of July we will be having a 9:30am class ONLY**South Hall CrossFit - CrossFitIsabel (Time)For Time: 30 Snatches, 135# / 95#*SQUAT...

Texaco

Announcements**4th of July we will be having a 9:30am class ONLY**South Hall CrossFit - CrossFitMetcon (AMRAP - Reps)AMRAP 9 2 Power Cleans (135/95) 2 Box Jump Overs (24/20) 4 Power Cleans 4 Box Jump Overs 6 Power Cleans 6 Box Jump Overs -Continue going up by...

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