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South Hall CrossFit – CrossFit View Public Whiteboard Metcon (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 Box Jumps 24/20 10 Toes to...

Its Time

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run :30 Jumping Jacks Inch Worms Air Squats Single Unders Spidermans Frog Squats Double Unders Weightlifting Metcon (3 Rounds for reps) 3 Sets :45 Max Push Ups Rest :15 :45...

Hangin Out

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-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 Box Wrist Stretch Weightlifting Hang Clean (Heavy) E2MOM...

Scream

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 150m Row 10 Reverse Snow Angels 5 Push Up 2 Pike Metcon Metcon (6 Rounds for time) E5MOM for 30 minutes 400m Run 5 Strict Pull-Ups 12 Toes to Bar 16...

Squat Show

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Banded Hip/Glute Warm up Line 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 Air...
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