Saturday

South Hall CrossFit – CrossFit Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more...

Friday

South Hall CrossFit – CrossFit Metcon (4 Rounds for reps) Tabata (8 x :20 on/:10 off) Air Squats Sit-ups Push-ups Calorie Row*Complete all 8 rounds (4 min) of each exercise before moving on to the...

Yea Yea

South Hall CrossFit – CrossFit Weightlifting Deadlift (8×2 @ 80%) *Every 1:15 perform 2 Deadlifts, 1st rep pausing 2s @ knee then finish. Metcon Metcon (AMRAP – Reps) AMRAP 7 Wallballs 20/14 *EMOM 5 Deadlifts 225/155*Reps are number of wallballs...

Hump Day

South Hall CrossFit – CrossFit Metcon (Time) 40/30 Calorie Row 800m Run 30 KB Swings 53/35 20 Burpees

Check Out

South Hall CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 15 60 Double Unders 30/21 Calorie Row 15 Overhead Squats...
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