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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Booty-Do

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Jumping Jacks Spidermans Frog Squats Jumping Jacks Samson Frog Squats Lateral Lunge Push Up 2 Pike Frog Squats 10 Banded Lateral…

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Shpiffy

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Line Drills 200m Run Hip Stretch Quad Stretch Single Leg RDL Toes and Arm Circles Heels and Arm Circles Punter Swings Spidermans…

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Repeat

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets 150m Row 15 Banded Goodmornings 10 Single Leg KB RDLWeightliftingDeadlift (4x1 @ 90%)Deadlift Every 2:30, for 8 sets: Set 1…

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