Hump Dayyyyy

South Hall CrossFit – CrossFit Weightlifting Back Squat (6×5 @ 60% +45#) Every 90sec for 6 sets perform 5 back squats Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14: 14 Single Arm DB Push Jerk 60/45 14 Toes to...

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South Hall CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 18: 400m Run 15 Hand Release Push Ups 10 Deadlift 225/185

Flex

South Hall CrossFit – CrossFit Metcon (5 Rounds for time) Every 5 minutes for 5 rounds 40 Double Unders 10 Thrusters 95/65 8 Bar Facing Burpees record time for each...

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South Hall CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 7 5 Power Snatch 95/65 7 Pull ups 9 Box Jumps 24/20Rest 3 Min Metcon (AMRAP – Rounds and Reps) AMRAP 7 5 Clean & Jerk 115/75 7 Toes to Bar 9...

Amanda

South Hall CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 18: 50m Farmers Carry (53/35) 100m SlamBall Run (30/20) 200m Run*Slam Ball run starts from the front door to the Mrs. Heathers and...
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