Bat Wings

South Hall CrossFit – CrossFit

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Metcon (No Measure)

3 Sets

150m Row

6 Single Leg RDL e/s

8 Bent Over DB row

10 Single Leg Glute Bridge e/s


Deadlift (Heavy set of 4 @ 30X1)

12 MIn

Tempo is @

(3)s Down to floor

(0)s @ floor

(x)plode up

(1)s @ top

for all 4 reps


Metcon (Time)

3 Rounds

20 Single-Arm Alternating Dumbbell Snatches 55/35

20 Jumping Lunges

10 Strict Pull-Ups

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