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South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-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 Stretch Warm-up Metcon Metcon (AMRAP – Reps) AMRAP 9 2 Dumbbell Thrusters 50’s/35’s 2 Strict Pull ups 4 Dumbbell Thrusters 50’s/35’s 4 […]

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