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CrossFit Games Open 18.4

South Hall CrossFit – CrossFit View Public Whiteboard Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. […]

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GOAT Day

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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Salt and Peppah

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) EMOM x 16 Minute 1: 7 Wallballs 20/14 + 7 Chest to Bar Pull-Ups Minute 2: 30 Double Unders Minute 3: 7 Power Snatches + 7 Overhead Squats 95/65 Minute 4: 15/12 Calorie Row

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All Smiles

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (Time) 25-20-15-10-5 Box Jump Overs 24/20 50-40-30-20-10 AbMat Sit-Ups 25-20-15-10-5 Deadlifts 155/105

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All Out

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 12 15/12 Calorie Row 30 Air Squats 15/12 10m Shuttle Sprint 15 DB Push Presses 40’s/30’s

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Lumberjack 30

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (Time) 30 Deadlifts (275/185) Run 400m 30 KB swings (70/53) Run 400m 30 Overhead Squats (115/80) Run 400m 30 Burpees Run 400m 30 Chest to Bar Pull-Ups Run 400m 30 Box jumps (24/20) Run 400m 30 DB Squat Cleans (45/30) Run 400m

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CrossFit Games Open 18.3

South Hall CrossFit – CrossFit View Public Whiteboard Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb 100 double-unders 12 bar muscle-ups Time cap: 14 minutes Crossfit Games Open 18.3 Scaled (Ages 16-54) […]

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GOAT Day

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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The Hopper

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 15 15 Hang Power Cleans 135/95 30/21 Calorie Row 15 Chest to Bar Pull-ups 60 Double Unders

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Outback

South Hall CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch (Heavy set of 2) *10 Min to build to a heavy set of 2 Metcon Metcon (Time) 20 Burpee Box Jump Overs 24/20 30 Power Snatches 75/55 40 Overhead Squats 75/55 50/40 10m Shuttle Sprints

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