Friday

South Hall CrossFit – CrossFit Metcon (Time) 3 Rounds 10 Front Squats 185/135 15 Chest To Bar Pull Ups 50 Double...

Northern

South Hall CrossFit – CrossFit Metcon (Time) 3 Rounds 500 Meter Row 12 Burpees 21 Box Jumps 24/20

Retest

South Hall CrossFit – CrossFit Weightlifting Deadlift (Heavy Single) *10 Min to find a heavy single for the day Metcon Metcon (Time) 2 Rounds 20 Deadlifts 155/105 30 Wallballs 20/14 400m Run*20 Min...

Silence

South Hall CrossFit – CrossFit Metcon (Time) 15-10-5 Kettlebell Swings 70/53 Toes to Bar 800m Slamball Run 30/20 5-10-15 Kettlebell Swings 70/53 Toes to Bar*Score is per movement. Add all reps of each movement not...

IRMA

South Hall CrossFit – CrossFit 9/11 Tribute (Time) Teams of 2: Buy In: 2001 Meter Row 4 rounds: 9 Rope Climbs 11 Bear Complexes (135/95) Cash Out: 2977 Meter Row2001 Meter Row represents the year of the attack 4 Rounds represents the planes 9 Rope Climbs...
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