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...

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...

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...

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 –...

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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