Turn and Burn

South Hall CrossFit – CrossFit Weightlifting *12 Mins Front Squat (3,2,1) Heavy 3 Heavy 2 Heavy 1 Metcon Metcon (Time) 30 Thrusters 65/45 400m Run 30 Thrusters...

Hold On

South Hall CrossFit – CrossFit Metcon (Time) 3 Rounds 25 Box Jump Step Down (24/20) 25 Toes 2 Bar 25 KB Sumo DL High Pull (70/53)

Cellular

South Hall CrossFit – CrossFit Weightlifting Deadlift (2×2, 6×3 @ 80%) Every 1:15 for 8 sets Metcon (AMRAP – Rounds and Reps) AMRAP 20 9 Squat Cleans 165/115 11 Handstand Push ups 100m Run*100m run is to Mrs. Heather’s and back...

Rado

South Hall CrossFit – CrossFit Weightlifting Deadlift (3×2, 5×3 @ 80%) Every 1:15 Sets 1-3 – 2 Reps Sets 4-8 – 3 Reps Metcon Metcon (Time) 9-7-5 Thrusters 155/105 27-21-15 Chest to Bar Pull...

Incomplete

South Hall CrossFit – CrossFit Metcon (AMRAP – Reps) AMRAP 15 10 Handstand Push Ups 15 GHD Sit Ups 30 Walking Lunge Steps 65/50*Single Dumbbell for walking lunges Accessory “Durante Core” (No Measure) ” Durante Core ” 5 rds 10 Hollow Rocks 10...
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