Fern Gully

South Hall CrossFit – CrossFit Metcon (AMRAP – Reps) AMRAP 10 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21...

HWPO

South Hall CrossFit – CrossFit Metcon (4 Rounds for reps) AMRAP 4 400m Run In remaining time: Rope Climb Rest 2:00 Repeat for 4...

Hit The Bar

South Hall CrossFit – CrossFit Metcon (Time) 15-12-9-6-3 Power Cleans 135/95 Front Squats 135/95 Pull-ups Accessory Metcon (No Measure) 3 Sets Rear Foot Elevated DB Split Squat x 8 e/s Crossover...

Wait What?

South Hall CrossFit – CrossFit Metcon (Time) 25 Thruster 95/65 10 Burpee Over The Bar 25 Thruster 95/65 10 Burpee Over The Bar Accessory “Durante Core” (No Measure) ” Durante Core ” 5 rds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 sec. Hollow Hold –...

Michael Scott

South Hall CrossFit – CrossFit Weightlifting Back Squat (6×5 @ 60% + 50#) Every 90s for 6 sets perform 5 Back Squats Metcon Metcon (AMRAP – Reps) 5 Rounds 1 min Cal. Row 1 min DB Snatch (50/35) 1 min Double Unders 1 min...
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