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South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Weightlifting Metcon (No Measure) Rowling 100m x 4 1xMeter off: Strict Pull Ups/Slow Ring Row Frog Squat x 2 (Squat stance, use hands to pull your butt down and pull chest up tall. Keeping hands in place, slowly extend legs and then pull butt back down) […]

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