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South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)200m Run/Row :30 Jumping Jacks Samson Lateral Lunge Spidermans Frog Squats Straight Leg Sit Ups Frog Stretch Ankle Stretch Pigeon Banded Glute…

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Snatch

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run :30 Jumping JAcks Samson Inch Worms Air Squats Spidermans Straight Leg Sit Ups 5 Frog Squats Ankle Stretch Frog Stretch…

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Freeway

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Line Drills Spiderman Reverse lunge Samson Quad Stretch Inchworm Punter swings Skipping for height Hurdle steps Carioca High Knees Butt Kickers 5…

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Taunting

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets 150m Row 14 Posted Single Leg Deadlifts (7 e/s) 8 L-Sit DB Press 15 Reverse Snow AngelsPosted Single Leg Deadlifts…

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Open Test

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upLine 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…

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FRAN

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Pizza Game or Rowling - Spiderman - Samson - Frog Squats Mobility Pigeon Ankle Stretch Switchbacks Review Thrusters Pull Ups Warm up…

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Jump In

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)200m Run Jumping Jacks Air Squats Samson Jumping Jacks Straight Leg Sit Ups Dead Bugs Bird Dogs Push Up 2 Pike Switch…

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Good Morning

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)200m Run Jumping Jacks Air Squats Arm Circles Cherry Pickers Frog Squats Push Up 2 Pike Ankle Stretch Front Rack Stretch 10…

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Next Episode

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)200m Run :30 Jumping Jacks Samson Air Squats Jumping Jacks Spidermans Frog Squats 3 Sets Station 1 - 3-5 Muscle Ups OR…

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