South Hall CrossFit – CrossFit

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Warm-up (No Measure)

3 Sets

:30 Bike/Row

5 Half Kneeling DB Press @3111

10 Reverse Snow Angels


Metcon (AMRAP – Reps)

4 Rounds:

Min. 1) Max Bench Press 185/95

Min. 2) 200m Run

Min. 3) Max Pull-Ups

Min. 4) Max Bench Press 185/95

Min. 5) 60 Double Unders

Min. 6) Max Pull-Ups

Min. 7) REST
Bench is meant to be heavy – Im only looking for about 5 HEAVY reps each time so keep that in mind

Rx+ = Strict Pull Ups or Muscle Ups

Score is number of pull ups/muscle ups


Metcon (No Measure)

100 Russian Twist (R+L = 1)

Hold for 1 sec on each side, no bouncing

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