April 2017

South Hall CrossFit - CrossFitWeightliftingBench Press (5RM then -10% for 2x5)Superset bench press sets with 5x5 Strict Pull-Ups/Supine ring rowsMetconMetcon (AMRAP - Rounds and Reps)AMRAP 15 20 GHD Sit Ups 14 1-Arm Push Jerks**Athlete chooses weight. Alternating arms each rep...

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