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South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets :30 Bike 6 Posted RDL e/s 10 Medball Hamstring curls Weightlifting Deadlift (Heavy Double) 1st rep pause 3s below knee + 1 Deadlift no pause. Focusing on a flat back and tall chest. 10 Min Metcon Metcon (Time) 15-12-9 Deadlift* Pull […]

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