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No Way Out

South Hall CrossFit – CrossFit Metcon (Time) 40 Wall Balls (20/14) 400m Run 20 Hang Power Cleans 185/125 400m Run 40 Wall Balls (20/14) Accessory Metcon (No Measure) 3 Sets 1-Arm DB Bench Press x 8 e/a 15 GHDSU 15 Hip Extensions

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Go Getter

South Hall CrossFit – CrossFit Metcon (Time) 2 Rounds 21 Overhead Squats (75/55#) 21 C2B Pull-ups 21 Power Snatch (75/55) 21 Burpees Over-the-Bar

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Peyton

South Hall CrossFit – CrossFit Metcon (Time) 5 Rounds 10 Deadlifts (185/135#) 200m Run 30 Sit-ups 40 Double-unders

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Open 17.1

South Hall CrossFit – CrossFit CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time […]

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Cindy

South Hall CrossFit – CrossFit Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

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Sprint Intervals

South Hall CrossFit – CrossFit Metcon (AMRAP – Reps) Teams of 2 5 Rounds: AMRAP 4: P1: 15/12 Calorie Row P2: Max Shuttle Sprints (10yds) Rest 4:00*Score is the number of sprints completed Accessory Metcon (No Measure) 4 Rounds 15 GHD Sit-Ups 8 Renegade Rows e/s

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Change

South Hall CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20: 1 Deadlift* (315/205#) 10 Toes-to-Bar 15 Barbell Burpees

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Torn Apart

South Hall CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 15: 30 Wallballs (20/14#) 20 Power Snatch (75/55#) 5 Muscle-ups

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City of Gods

South Hall CrossFit – CrossFit Metcon (Time) 30 Hang Squat Cleans (95/65#) 30 Handstand Push-ups 30 Thrusters (95/65#) 30 Box Jumps (24/20#) 30 Overhead Squats (95/65#) 30 C2B Pull-ups

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Sham

South Hall CrossFit – CrossFit Sham (Time) 7 Rounds for time of: 11 Bodyweight Deadlifts 100m SprintIn honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007To learn more about Sham click here

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