Shim and Shine

South Hall CrossFit – CrossFit Weightlifting Back Squat (3RM) Metcon Metcon (Time) 40 Toes to Bar 20 Power Snatch 135/95 40 Toes to Bar

Lightning

South Hall CrossFit – CrossFit Metcon (Time) 150 Single Arm DB Snatch 125 Calorie Row 100 Burpee 75 Pull Ups

Friyay

South Hall CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20: 1 Rope Climb 12 Push Jerks 185/135 1 Rope Climb 15 Russian Kettlebell Swings...

To The Edge

South Hall CrossFit – CrossFit Weightlifting Clean (3RM) Metcon Metcon (Time) 4 Rounds 24 Front Lack Lunges 115/85 15 Power...

Plus One

South Hall CrossFit – CrossFit Metcon (Calories) AMRAP 5: 2 Rounds: 5 Strict Pull-ups 10 HSPU 15 Sit-ups 100 Double-unders Max Cal Row in time remainingRest 5:00 Metcon (Calories) AMRAP 5: 2 Rounds: 5 Strict Pull-ups 10 HSPU 15 Sit-ups 100 Double-unders Max Cal...
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