Rebellion

South Hall CrossFit – CrossFit Metcon (Time) 45 GHD’s 30 Power Snatches (95/65) 100 Double Unders 30 Power Snatches (95/65) 45...

Beaver

South Hall CrossFit – CrossFit Turkish Get Up (2×4) *2 Sets of 4 reps on each side. Go up in weight if comfortable. Metcon Metcon (Time) Teams of 2 10 Rounds Each P1: 10 Cal Row P2: 20 Air Squats*Partners will switch stations as each other...

Offer Up

South Hall CrossFit – CrossFit Weightlifting Hang Clean (1RM) *Segment Clean – Set up for clean, pull from floor to knees, then clean. For ma weight Metcon Metcon (Time) 7 Rounds 10 Toes to Bar 10 Box Jumps (24/20) 10 Push Ups*18 Min time...

Refund

South Hall CrossFit – CrossFit Weightlifting Metcon Metcon (Time) 21-15-9 Pull-Ups Push Jerk 135/95 50 Double Unders

Osmosis

South Hall CrossFit – CrossFit Weightlifting Back Squat (1RM) Metcon Metcon (Time) 21-15-9 Deadlifts Front Squats Hang Power Cleans Rx =...
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