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′...

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#)...

Aftermath

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

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...

Rebellion

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