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South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 150m Row 12 Single Leg RDL w/ DB 12 Single Arm Overhead Press Barbell Warm Up Weightlifting Clean and Jerk (Heavy Single) *15 Minutes to build to a heavy single for the day Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings 70/53 Goblet […]

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