Hells Kitchen

South Hall CrossFit – CrossFit Metcon (Time) 27-21-15-9 Toes-to-Bar Overhead Squats (95/65#) Over-the-Bar...

The Bobby

South Hall CrossFit – CrossFit Metcon (Time) 1500m Row 100 Double Unders 600m Run 100 Double Unders 1500m...

WOD

South Hall CrossFit – CrossFit Metcon (Time) 50 Medball Squat Cleans 20/14 25 Push Jerks 155/105 50 Medball Squat Cleans Accessory “Durante Core” (No Measure) ” Durante Core ” 5 rds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 sec. Hollow Hold – Rest 1...

Blown Out

South Hall CrossFit – CrossFit Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Accessory If you have the time EVERYONE do accessory work! Metcon (No Measure) 3 Sets 1-Arm DB Bench Press x 8 e/s @ Moderate Weight 20s Hollow...

Rose Gold

South Hall CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 14: 75 Wallballs (20/14#) 60 Calorie Row 45 Dumbbell Snatches (50/35#) 30 C2B...
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