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Helen

South Hall CrossFit – CrossFit View Public Whiteboard Weightlifting Shoulder Press (1RM) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

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Sleep

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 alternating full rounds 10 Overhead Squat 95/65 2 Rope Climbs 10 Burpee Box Jump 24/20

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Deep

South Hall CrossFit – CrossFit View Public Whiteboard 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 Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance Weightlifting Deadlift (6×2 ascending) E2MOM for […]

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Reminder

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run :30 Jumping Jacks Spidermans Air Squats Samson Push Up 2 Pike Straight Leg Sit Up Jumping Jacks Single Leg RDL V-Ups Weightlifting Shoulder Press (5×3 E2MOM) E2MOM for 10 Min Strict Press x 3 building to a 3RM for the day […]

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Registration

South Hall CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Snatch (5 x (1+1)) E2MOM for 10 Min 1 High Hang Snatch + 1 Hang Snatch Build in weight with good form Metcon Metcon (AMRAP – Reps) AMRAP 10 20 Wallballs 20/14 5 Squat Snatch 135/95 Warm-up (No Measure) 3 Sets :30 Jumping Jacks Spidermans […]

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Killer

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up () Metcon Metcon (3 Rounds for reps) 3 Rounds 3 Minutes – Calorie Row 2 Minutes – Burpee Box Jump 1 Minute – Strict Pull-Ups – Rest 3 minutes –Score each MOVEMENT. 1 Round = 1 Movement

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Jackie

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Push Up 2 Pike Air Squats Samson Spidermans Front Rack Stretch Ankle Stretch Barbell warm up 5 RDL 5 Front Squats 5 Goodmornings 5 5 Elbow Rotations Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Accessory Metcon (No […]

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Cookie Monster

South Hall CrossFit – CrossFit View Public Whiteboard 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 Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance Weightlifting Shoulder Press (5×4) E2MOM for […]

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Hustle

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Jumping Jacks Lateral Lunge Air Squat Single Unders Push Up 2 Pike Frog Squat Double Unders Single Leg RDL + Reach Hollow Rocks Weightlifting Metcon (Weight) E3MOM for 9 Min (3 Sets) 20 Unbroken Dumbbell Walking LungesPick a weight you can maintain […]

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Clang and Bang

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200m Run :30 Jumping Jacks Lateral Lunge Frog Squats Jumping Jacks Samson Frog Squats Front Rack Stretch Pigeon Barbell Warm Up 5 Dip Shrug 5 Power 2 Knee (Hang) 5 Power Cleans (Knee) 5 Front Squat Pause 5 Hang Squat Cleans Pause Warm Up […]

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