November 2017

South Hall CrossFit - CrossFitWeightliftingDeadlift (1RM)MetconMetcon (AMRAP - Rounds and Reps)Teams of 2, alternating full rounds AMRAP 18 7 Deadlifts 225/155 200 Meter Run...

South Hall CrossFit - CrossFitMetcon (Time)5 Rounds 5 Pull-Ups 10 Push-Ups 15 Air Squats Then 4 Rounds 8 Handstand Push-Ups 15 Kettlebell Swings Then 3 Rounds 15 Box Jumps 15 Knees-to-Elbows Then 2 Rounds 20 Wall-Balls 30 Sit-Ups Then 1 Round (Optional) 50 Burpees...

Announcements**Thanksgiving Week** Thursday (11/23) - 830am Class Only Friday (11/24) - 930am Class OnlySouth Hall CrossFit - CrossFitMetcon (2 Rounds for time)3 Rounds 15 Wall Balls 20/14 10 Pull Ups 10 Deadlifts 225/155 – Rest 5 mins – 3 Rounds 10 Deadlifts 10 Pull Ups 15 Wall Balls...

Announcements**Thanksgiving Week** Thursday (11/23) - 830am Class Only Friday (11/24) - 930am Class OnlySouth Hall CrossFit - CrossFitMetcon (Time)5 Rounds 400m Run 15 Burpee Box Jumps 24/20...

Announcements**Thanksgiving Week** Thursday (11/23) - 830am Class Only Friday (11/24) - 930am Class OnlySouth Hall CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)AMRAP 20 10 Handstand Push Ups 2 Squat Cleans 225/135 15 GHD Sit Ups...

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