Koda

South Hall CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 400m Run 2 Rope Climbs 16 Dumbbell Snatch Alternating 55/40*Every length of parking lot is considered 1...

Streets

South Hall CrossFit – CrossFit Weightlifting Push Press (3-3-3-3-3) Every 90s for 5 sets perform 3 Push Press building in weight each set Metcon Metcon (Time) 30 Front Squats 115/85 30 Burpee Box Jump Over 24/20 30 Front Squats...

Ollie

South Hall CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 200m Run 2 Rope Climbs 10 Shoulder to Overhead...

Shrink

South Hall CrossFit – CrossFit Weightlifting Push Press (3-3-3-3-3) Every 90s for 5 Sets perform 3 Push Press ascending in weight for a heavy 3 Starting @ 0:00 1:30 3:00 4:30 6:00 Metcon Metcon (Time) 21-15-9 Deadlift 275/185 – 200m Run after each set...

Filthy Fifty

South Hall CrossFit – CrossFit Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double...
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