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No More Talk

South Hall CrossFit – CrossFit Metcon (Time) 50 Box Jump Overs 24/20 35 Hang Power Cleans 95/65 20 HSPU 35 Hang Power Cleans 50 Box Jump Overs

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Hump Day

South Hall CrossFit – CrossFit Weightlifting Clean and Jerk (Heavy Single) *10 Min Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 30 Wallballs 20/14 30 Kettlebell Swings 53/35

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20 Something

South Hall CrossFit – CrossFit Metcon (Time) 3 Rounds 500m Row 20 Right Arm DB Push Press 50/35 20 Left Arm Push Press 20 T2B

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Rising of the Dawn

South Hall CrossFit – CrossFit Weightlifting Hang Power Snatch ((1+1)) High Hang + Hang Power Snatch (1+1) *10 Min Metcon Metcon (AMRAP – Reps) EMOM x 15 Min 1 – 12/10 10m Shuttle Sprints Min 2 – Max Overhead Squats 75/55 Min 3 – Rest*Score is Overhead Squats

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Almond Joy

South Hall CrossFit – CrossFit Metcon (Time) 4 Rounds 400m Run 20 DB Hang Clean and Jerks 40’s/30’s

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Eastside

South Hall CrossFit – CrossFit Weightlifting Hang Power Snatch ((1+1+1)) Hi-Hang Power + Hang Power + Full Power Snatch (1+1+1) – Heavy without dropping the bar *10 Mins Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 20 Sit Ups 50ft OVH Lunge 45/25 50 Double Unders

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Sick Boy

South Hall CrossFit – CrossFit Metcon (Time) 3 Rounds 30 Wallballs 20/14 15 Burpee Box Jump Overs 24/20 Accessory Metcon (No Measure) 5 Rounds 10 GHRaise (Hyper) 30s Handstand Hold

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Rents Due

South Hall CrossFit – CrossFit Metcon (Time) 1000m Row 30 Chest to Bar 30 Front Squats 135/95 30 Chest to Bar 1000m Row

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Deli

South Hall CrossFit – CrossFit Metcon (Time) 5 Rounds 15/10 Calorie Row 3 Wall Walks 10 toes to bar 15 box jumps 24/20

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