Paying Back

South Hall CrossFit – CrossFit Weightlifting Hang Snatch (Heavy 2) 15 Min to establish a 2RM hang Snatch Metcon Metcon (Time) 50 Burpee Box Jumps...

Ahhh Push It

South Hall CrossFit – CrossFit Metcon (5 Rounds for time) 5 Rounds 20/15 Calorie Row 100m Sprint 20 Thrusters 45/35 – Rest 3 mins b/t rds – Record each...

Break It Off

South Hall CrossFit – CrossFit Weightlifting Push Press (Heavy Complex) Push Press + Split Jerk – (1+1) Metcon Metcon (Time) 21-15-9 DB Snatch 60/35 Chest to Bar Pull Up 20 Single Arm OVH DB Lunge...

On Top

South Hall CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 15 30 Air Squats 20 Push Ups 10 Power Cleans 135/95

Sat-Ur-Day

South Hall CrossFit – CrossFit Metcon (Time) 5 Rounds 50 Double Unders 10 Cal Row 15 DB Snatch 50/35 20 GHD Sit...
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