Sasquatch

South Hall CrossFit – CrossFit Metcon (Time) 10 Squat Snatch 135/95 7 Rounds 10 Pull Ups 100m Sprint 10 Squat Cleans 135/95*25 Min cap 100m Sprint is to Mrs. Heathers and...

Red Zone

South Hall CrossFit – CrossFit Metcon (AMRAP – Reps) AMRAP 18 3 Rope Climbs 9 Front Squats 185/125 20 GHD Sit...

Helen

South Hall CrossFit – CrossFit Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

Fire Storm

South Hall CrossFit – CrossFit Weightlifting Front Squat (3RM) Metcon Metcon (2 Rounds for reps) AMRAP 5 5 Deadlift 185/115 3 Hang Power Cleans 1 Shoulder to Overhead – Rest 3 Min – AMRAP 5 10 Deadlift 135/95 6 Hang Power Cleans 2 Shoulder to...

Pretend

South Hall CrossFit – CrossFit Metcon (Time) 15-12-9-6-3 Back Squats 225/155 75-60-45-30-15 Double Unders
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