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GOAT

South Hall CrossFit – CrossFit View Public Whiteboard GOAT (No Measure) GOAT Day EMOM x 20 Min Even – GOAT 1 Odd – GOAT 2

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Purple Rain

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds 500m Row 12 Power Cleans 155/105 50 Double Unders

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Salsa

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (Time) 21 Deadlift 225/155 15 Burpee Over Bar 9 Handstand Push Ups 21 Burpee Over Bar 15 Handstand Push Ups 9 Deadlifts 21 Handstand Push Ups 15 Deadlifts 9 Burpee Over Bar

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Shmonday

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) AMRAP 4 27/20 Calorie Row 27 Wallballs 20/14 27 Chest to Bar Pull ups – Rest 4:00 – AMRAP 4 21/15 Calorie Row 21 Wallballs 20/14 21 Toes to Bar – Rest 4:00 – AMRAP 4 15/10 Calorie Row 15 Wallballs 20/14 […]

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CrossFit Games Open 18.1

South Hall CrossFit – CrossFit View Public Whiteboard Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 […]

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GOAT

South Hall CrossFit – CrossFit View Public Whiteboard GOAT (No Measure) GOAT Day EMOM x 20 Min Even – GOAT 1 Odd – GOAT 2*GOAT is a term used for something you need to work on. Athlete will choose 2 movements to use as skill work for the EMOM. If you need suggestions for structure […]

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Germany

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (Time) 30-25-20-15-10 Box Jump Over 24/20 Kettlebell Swings 53/35 GHD Sit Ups

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Purest

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (Time) 50-40-30-20-10 Wall Balls 20/14– Rest 1 min between sets – * Goal is 1 to 2 sets, scale weight if needed. *

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Swivel

South Hall CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch ((1+1+1)) Snatch + Snatch Balance + Overhead Squat – Heavy single *10 Minutes Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 12 GHD Sit Ups 12 Deadlifts 185/125 12 Burpee Over Bar

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Carlos

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Teams of 2 AMRAP 25: Alternating Full Rounds 3 Kettlebell Swings 53/35 3 Box Jump Overs 24/20 3 Wallballs 20/14 6 Kettlebell Swings 53/35 6 Box Jump Overs 24/20 6 Wallballs 20/14 9 Kettlebell Swings 53/35 9 Box Jump Overs 24/20 9 Wallballs […]

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