March 2018

South Hall CrossFit - CrossFitView Public WhiteboardMetcon (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 Goblet Front Squats (53/35) 9 Burpees 12 Kettlebell Swings (53/35) 12 Goblet Front Squats (53/35) 12 Burpees...

South Hall CrossFit - CrossFitAthletes will pick one from each station and work up to a max at each.View Public WhiteboardWeightlifting15 Min 3 Attempts at a maxDeadlift (1RM)Bench Press (1RM)Back Squat (1RM)Gymnastics10 Min 2 Attempts at a max setStrict Pull-Up (Max Set)Weighted Pull-ups (1RM)Muscle-ups (Max Set)Handstand Push-ups...

South Hall CrossFit - CrossFitView Public WhiteboardCrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP - Reps)Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15...

South Hall CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)EMOM X 16 Min 1 - 15/12 Shuttle Sprints Min 2 - 7 Deadlifts (225/155) + 7 Handstand Push-ups Min 3 - 15/12 Calorie Row Min 4 - 10 Chest to Bar Pull-Ups...

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