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Pretend

South Hall CrossFit – CrossFit Metcon (Time) 15-12-9-6-3 Back Squats 225/155 75-60-45-30-15 Double Unders

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Fade Away

South Hall CrossFit – CrossFit Weightlifting Deadlift (4×2, 4×3 @ 80%) Every 1:15 for 8 sets Sets 1-4 – 2 Reps Sets 4-8 – 3 Reps Metcon Metcon (Time) 4 Rounds 12/10 Calorie Row 8 Power Snatch 135/95 6 Burpees*15 Min Cap

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Nate

South Hall CrossFit – CrossFit Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click hereWith a partner, each athlete will complete a full […]

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Dog

South Hall CrossFit – CrossFit Metcon (2 Rounds for reps) AMRAP 12 10 Shuttle sprints 8 Toes to bar 6 Burpees -Rest 5:00- AMRAP 12 200m Run 10 Box Jump 24/20 15 Kettlebell Swings 70/53

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Tooty Fruity

South Hall CrossFit – CrossFit Metcon (Time) 5 Rounds 10 Hang Power Cleans 135/95 12 Front Rack Lunges*Every time you drop the bar 5 Burpees

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Oh Joy

South Hall CrossFit – CrossFit Metcon (AMRAP – Reps) AMRAP 10 3 Calorie Row 3 Hand Release Push Up 6 Calorie Row 6 Hand Release Push Up 9 Calorie Row 9 Hand Release Push Up . . .Each round go up by 3 reps. You can partner up and alternate for the 10 min. If […]

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USA

South Hall CrossFit – CrossFit Weightlifting Deadlift (5×2, 3×3 @ 80%) *Every 1:15 for 8 Sets – Deadlifts @ 80% Sets 1-5 – 2 Reps Sets 6-8 – 3 Reps Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 36 Double Unders 18 Wallballs 20/14 9 Toes to Bar

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AMRAP Beep

South Hall CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP 10 7 Burpees 7 Thrusters 75/55 7 Pull Ups

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Flip Flop

South Hall CrossFit – CrossFit Weightlifting Front Squat (Heavy 3) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Hang Power Snatch 115/85 Overhead Squat*20 Min Cap

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Tommy V

South Hall CrossFit – CrossFit Tommy V (Time) 21 Thrusters, 115# 12 Rope Climbs, 15′ 15 Thrusters, 115# 9 Rope Climbs, 15′ 9 Thrusters, 115# 6 Rope Climbs, 15′In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008To learn […]

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