Gwen

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Seconds Jumping Jacks Walkouts Active Samson Wide Stance Walkouts Air Squats Push-up to Down Dog Barbell Warmup 5 Good Mornings 5…

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Spoiled

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Jumping Jacks Air Squats Kb RDL Single Unders Push Up 2 Pike Frog Squats Straight Leg Sit Up Double Unders Couch Stretch…

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Stand Up

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Seconds Easy Row Knuckle Drags Active Spidermans Medium Row Side Lunge Active Samson Faster Row Push-up to Down Dog Air Squats…

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Click

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets 150m Row 12 Single Leg RDL w/kb 5 Push Up 2 Pike 10 Frog Squats 10 Leg Circles 10 Fire…

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MURPH

South Hall CrossFit - CrossFitView Public WhiteboardMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear…

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customer

South Hall CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Teams of 2 alternating movements AMRAP 30: 50 Double-Unders 40 Kettlebell Swings 53/35 30 Wall Ball Shots 20/14 20…

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Its Time

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)200m Run :30 Jumping Jacks Inch Worms Air Squats Single Unders Spidermans Frog Squats Double UndersWeightliftingMetcon (3 Rounds for reps)3 Sets :45…

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Hangin Out

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Seconds Easy Row Active Spidermans Medium Row Push-up to Down Dog Faster Row Air Squats Barbell Warm Up Childs Pose on…

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Scream

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets 150m Row 10 Reverse Snow Angels 5 Push Up 2 PikeMetconMetcon (6 Rounds for time)E5MOM for 30 minutes 400m Run…

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Squat Show

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

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