August 2018

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets :30 Row Medball Hamstring Curls Frog Squats Ankle Stretch Front Rack Stretch 5 RDL 3 Power to Hang 3 Shrugging High Pulls 3 Hang Power Cleans 3 Front Squats 3 Hang Squat CleansWeightliftingHang Clean (Heavy Single)10 MinMetconMetcon (Time)1500m Row 15 Hang Cleans @ 75% of todays heavy 30 Alternating...

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