September 2018

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds 150m Row :30 Hang Alternating arms 5 Push Up 2 PikeWeightliftingShoulder Press (5-4-3-2-1)12 MinMetconMetcon (Time)3 Rounds 500m Row 20 Dumbbell Push Press 20 V-Ups15 Min...

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