The General

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 30 Teams of 2, alternating movements 50 Air Squats 40 Kettlebell Swings 30 Shoulder to Overhead 95/65 20 Burpees 10 Strict Pull-UpsP1 starts on 50 Air Squats P2...

Calling

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Jumping Jacks Air Squats Single Leg RDL RDL Barbell Press and Reach Groiners Frog Squats Single Leg Glute Bridge Clean Warm Up Metcon Metcon (Time) 5 Rounds 3 Power Cleans 6 Front...

Pump Sesh

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Line Drills (No Measure) 200m Run/Row Quad Stretch Knee to Chest Punter Swings Knuckle Drags Lateral Lunge Piriformis Stretch Walking Samson Walking Spidermans Inchworm 3 Air Squats + Broad Jump High...

Last Day

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Jumping Jacks Samson 2 extended leg Air Squats PVC Pass Thru Spidermans Frog Squats Lateral Lunge Ankle Stretch Childs Pose PVC Overhead Squat Warm up 2 Rounds 5 Cal Bike 5 OHS...

Always Remember

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Jumping Jacks Spidermans Air Squats Jumping Jacks Samson Frog Squats Reverse Snow Angels Lateral Lunge Barbell Warm Up Review Movements Metcon 9/11 Tribute (Time) Teams of 2:...
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