Snatchsquash

South Hall CrossFit - CrossFitView Public WhiteboardWarm-uphang: Warm-up (No Measure):30 Jumping Jacks Air Squats Knuckle Drags Samson Spidermans Push up 2 Pike PVC Pass Thru OHS Barbell Warm Up 5…

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Gone

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Jumping Jacks Spidermans Single Leg RDL Single Unders Samson Frog Squats Double Unders Push up 2 Pike Frog Squats Mobility Pigeon…

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Bag It Up

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Seconds Active Spidermans Frog Squats Active Samson Frog Squats Push-up to Down Dog Banded Air Squats Ankle Stretch Front Rack StretchWarm-upMetconMetcon…

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Hanging Around

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upLine Drills (No Measure)200m Run/Row Quad Stretch Knee to Chest Punter Swings Knuckle Drags Lateral Lunge Piriformis Stretch Walking Samson Walking Spidermans Inchworm 3…

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Poker

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upLine Drills (No Measure)200m Run/Row Quad Stretch Knee to Chest Punter Swings Knuckle Drags Lateral Lunge Piriformis Stretch Walking Samson Walking Spidermans Inchworm 3…

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Tuck and Roll

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets :30 each Row Medball Hamstring Curls Hollow Body to Superman RollWeightliftingBack Squat (3x6 @ 32X1)Ascending in weight with good form…

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4/21

South Hall CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 2, alternating each movement 10 Rounds 400m Run 40 Air Squats 10 Burpee Box Jump-Overs 24/20Partner A runs 400 meters Partner…

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Moon Dust

South Hall CrossFit - CrossFitView Public WhiteboardGymnasticsStrict Pull-Up (5x5)EMOM x 5 5 Pull UpsMetconMetcon (AMRAP - Reps)AMRAP 9 21-15-9 Deadlift Burpee Over BarRound 1 - 155/105 Round 2 - 205/145…

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Double Dutch

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Jumping Jacks Spidermans Single Leg RDL Single Unders Samson Push Up 2 Pike Double Unders Lateral Lunge Straight Leg Sit Up…

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