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Applesauce

South Hall CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 15 10 Shuttle Sprints 15 Power Cleans (115/75) 10 Shuttle Sprints 15 Toes-to-Bar*Shuttle sprint is from cone to cone 25′ apart

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1/2 Price

South Hall CrossFit – CrossFit Metcon (AMRAP – Reps) AMRAP 3: 21 Overhead Squats (95/65#) 21 Burpee Over Bar Max Calorie Row Rest 3:00 AMRAP 3: 18 Overhead Squats (115/80#) 18 Burpee Over Bar Max Calorie Row Rest 3:00 AMRAP 3: 15 Overhead Squats (135/95#) 15 Burpee Over Bar Max Calorie Row Rest 3:00 AMRAP […]

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Aftermath

South Hall CrossFit – CrossFit Aftermath (Time) 4 Rounds 60 Double Unders 30 Sit Ups 15 Kettlebell Swings (70/53)

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Memorial Day Murph

South Hall CrossFit – CrossFit The Crew – Murph 2016 Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn […]

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Rebellion

South Hall CrossFit – CrossFit Metcon (Time) 45 GHD’s 30 Power Snatches (95/65) 100 Double Unders 30 Power Snatches (95/65) 45 GHD’s

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Beaver

South Hall CrossFit – CrossFit Turkish Get Up (2×4) *2 Sets of 4 reps on each side. Go up in weight if comfortable. Metcon Metcon (Time) Teams of 2 10 Rounds Each P1: 10 Cal Row P2: 20 Air Squats*Partners will switch stations as each other finish.

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Offer Up

South Hall CrossFit – CrossFit Weightlifting Hang Clean (1RM) *Segment Clean – Set up for clean, pull from floor to knees, then clean. For ma weight Metcon Metcon (Time) 7 Rounds 10 Toes to Bar 10 Box Jumps (24/20) 10 Push Ups*18 Min time cap

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Refund

South Hall CrossFit – CrossFit Weightlifting Metcon Metcon (Time) 21-15-9 Pull-Ups Push Jerk 135/95 50 Double Unders

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Osmosis

South Hall CrossFit – CrossFit Weightlifting Back Squat (1RM) Metcon Metcon (Time) 21-15-9 Deadlifts Front Squats Hang Power Cleans Rx = 185/115

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Hang 10

South Hall CrossFit – CrossFit Weightlifting Hang Snatch (Heavy Single) Metcon Metcon (Time) 25 Power Snatch 95/65 20 Burpee Over Bar 25 Overhead Squats 95/65 20 Burpee Over Bar 25 Thrusters 95/65 20 Burpee Over Bar

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