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South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 150m Row 8 Frog Squats :30 Dead Bar Hang – Spiderman Stretch – Extended arm hip stretch – Ankle Stretch PVC Pass Thru Overhead Squat w/PVC SLOW Weightlifting Overhead Squat (6×3 – Heavy 3) Starting at a moderate weight and building […]

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