Lite

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) AMRAP 7: 3 Kettlebell Swings (53/35) 3 Goblet Front Squats (53/35) 3 Burpees 6 Kettlebell Swings (53/35) 6 Goblet Front Squats (53/35) 6 Burpees 9 Kettlebell Swings (53/35) 9...

ONESIES

South Hall CrossFit – CrossFit Athletes will pick one from each station and work up to a max at each. View Public Whiteboard Weightlifting 15 Min 3 Attempts at a max Deadlift (1RM) Bench Press (1RM) Back Squat (1RM) Gymnastics 10 Min 2 Attempts at a max set...

What we Gon’ Do

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) AMRAP 16 18/15 Calorie Row 15 Sumo Deadlift High Pulls 95/65 12 Burpee Box Jumps 24/20 9 Chest to Bar...

Four Score

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (4 Rounds for time) 4 Rounds, On The 4:00 15/12 Calorie Row 15 Front Squats 95/65 12 x 10m Shuttle...

Dead Wrong

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) AMRAP 9 30/24 Calorie Row 30 Hand Release Push-ups 30 Dumbbell Snatches...
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