Ping

South Hall CrossFit – CrossFit Weightlifting Back Squat (6×5 @ 60% +10#) EMOM X 6 Perform 6 Back Squats Metcon Metcon (No Measure) EMOM x 12 Alternating Min 1: 12 KB Front Rack Lunges 35’s/20’s Min 2: 12 Deficit Pushups 45’s/25’s Min 3: 12 DB Box Step-ups...

Overhaul

South Hall CrossFit – CrossFit Metcon (9 Rounds for time) 3 Rounds with a partner 200m Run 400m Run 600m Run*Alternate Runs with a partner. 200m is a sprint, 100% effort. Go all out. 400m will be a good run 600m is a strong...

Two Wrongs

Announcements SHCF 2 Years “Strong” Event and Cookout 6/24 @ 9:30am Grab a partner and lets have some fun! You can sign up https://form.jotform.us/71548080784160 Deadline to sign up is 6/18! South Hall CrossFit – CrossFit Metcon (Time) 3 Rounds 10...

DUBS

Announcements SHCF 2 Years “Strong” Event and Cookout 6/24 @ 9:30am Grab a partner and lets have some fun! You can sign up https://form.jotform.us/71548080784160 Deadline to sign up is 6/18! South Hall CrossFit – CrossFit Metcon (Time) 100 Dumbbell...

Beantown

Announcements SHCF 2 Years “Strong” Event and Cookout 6/24 @ 9:30am Grab a partner and lets have some fun! You can sign up https://form.jotform.us/71548080784160 Deadline to sign up is 6/18! South Hall CrossFit – CrossFit Metcon Metcon (AMRAP –...
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