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Friday

South Hall CrossFit - CrossFitMetcon (Time)6 Rounds 12 Hang Squat Cleans 115/85 15 Push Ups 200m Run

Pickle Rick

South Hall CrossFit - CrossFitMetcon (Time)60 Calorie Row 50 Box Jumps (24/20) 40 DB Snatch (50/35) 30 Wall Balls (30/20) 20 Burpees 100m Sprint*100m Sprint is down to Ms. Heathers and backAccessoryMetcon (No Measure)3 Sets 8 Single Arm DB Overhead Press e/s @ 21X1 8...

Boat Race

South Hall CrossFit - CrossFitMetcon (Calories)Teams of 2 5 Rounds each P1 - Run 400m P2 - AMRAP Cal Row*Score is calories rowed/individualAccessoryMetcon (No Measure)3 Sets 3-4 Pull-Ups @ 21X2 6 DB Split Squat e/s @ 3030 40s Side Plank...

Cindy

South Hall CrossFit - CrossFitWeightliftingDeadlift (Heavy Single)*12 Minutes to find a heavy single for the dayMetconCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsAccessoryMetcon (No Measure)3 Sets 10 GHD Sit-Ups 10 GHD...

Hard Labor

South Hall CrossFit - CrossFitMetcon (AMRAP - Reps)Teams of 3: AMRAP 25: 100/80 Calorie Row 100 Power Cleans (135/95) 100/80 Calorie Row 80 Push Jerks (135/95) 100/80 Calorie Row 60 Front Squats (135/95) 100/80 Calorie Row 40 Clusters...

Its Over

AnnouncementsLabor Day Monday 9/4 we will only be having a 9:30am class!South Hall CrossFit - CrossFitMetcon (Time)8 Rounds 10 DB Hang Squat Cleans 50/35 6 Handstand Push Ups

Run Away

South Hall CrossFit - CrossFitMetcon (Time)3 Rounds 400m Run 30 Wall Balls 30/20*I want you to work on getting bigger sets on wall balls. Sets of 15 would be...

South Paw

South Hall CrossFit - CrossFitMetcon (Time)3 Rounds 20 GHD Sit-Ups 15 Chest to Bar Pull Ups 10 Hang Power Cleans 165/105

Max Out

South Hall CrossFit - CrossFitWeightliftingBack Squat (1RM)*15 Min to establish a 1RMMetconMetcon (Time)75 KB Swings 70/53 75 Push Ups 75 Sit Ups 75 Air Squats*20 Min time...

Knockout

South Hall CrossFit - CrossFitMetcon (Time)4 Rounds: 21 Wallballs 20/14 18 Calorie Row 15 Box Jumps 24/20 12 DB Snatches 50/35

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