Baseline

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Jumping Jacks Air Squats Arm Circles Jumping Jacks Push Up 2 Pike Frog Squats 10 Reverse Snow AngelsMetconMetcon (6 Rounds for…

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Binary

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Bike Samson 2 extended leg Air Squats Bike S/L RDL Frog Squats Hip Opener Stretches 10 Fire Hydrants e/sWeightliftingBack Squat (4…

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Freestand

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)200m Run :30 Jumping Jacks Arm Circles Towel Ringers Jumping Jacks Air Squats Single Leg RDL Push Up 2 Pike Frog SquatsGymnasticsFreestanding…

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Rising

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets 150m Row 10 bulgarian goat bag swings 10 Medball Hamstring CurlsWeightliftingDeadlift (10-8-6-4)Start the 10 reps off easy-moderate and build to…

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Security

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets 150m Row 15 Banded good morning 5 Push Up 10 I-Y-T’s Review BenchWeightliftingBench PressE2MOM for 5 Sets 1 x Bench…

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Take 2

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Bike Samson Air Squat Bike Spidermans Lateral Lunge Bike Push Up 2 Pike Frog Squats 10 S/L Glute Bridge Childs PoseMetconJackie…

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