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Goalie

South Hall CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 15 15 Sit Ups 10 Reverse Lunge 10 10m Shuttle Sprints

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Yackie

South Hall CrossFit – CrossFit Metcon (3 Rounds for reps) 3 Rounds AMRAP 7 1000m Row In remaining time: Max Wallballs 20/14 Rest 3:00

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Thanks

South Hall CrossFit – CrossFit Metcon (Time) 20 Power Snatch 115/85 20 Burpee 100ft OVH Lunge Walk 45/25 20 Burpee 20 Power Snatch 115/85

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Tyson

South Hall CrossFit – CrossFit Metcon (Time) 5 Rounds 20 GHD Sit Ups 15 Cal Row 10 DB Squats 80/60 5 Clean and Jerks 165/105

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1-2-3

South Hall CrossFit – CrossFit Metcon (4 Rounds for reps) TABATA 4 Mins :20 on :10 off 8 Rounds each Push Ups Double Unders Sit Ups Shuttle Sprints*Score is each movement for the 4 Mins

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Good Times

South Hall CrossFit – CrossFit Weightlifting Power Snatch Power Snatch + Snatch + OHS *10 Min Metcon Metcon (3 Rounds for time) Teams of 2 3 Rounds each 18/13 Calorie Row 12 Thrusters 95/65 8 Burpee Over Bar

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Afraid

South Hall CrossFit – CrossFit Metcon (Time) 21-18-15-12-9 Power Clean 115/75 HSPU

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Evening

South Hall CrossFit – CrossFit Weightlifting Split Jerk (Heavy Single) Working on FORM and CONSISTENCY. Build to a heavy single pausing 3s in catch. Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 20 Alternating full rounds 12 Calorie Row 12 Bench Press 155/105

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Georgia Day

South Hall CrossFit – CrossFit Metcon (Time) 21 DB Snatch (75/50) Right 21 DB Snatch (75/50) Left 20 Shuttle Sprint 10m 15 DB Snatch (75/50) Right 15 DB Snatch (75/50) Left 20 Shuttle Sprint 10m 9 DB Snatch (75/50) Right 9 DB Snatch (75/50) Left 20 Shuttle Sprint 10m

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