South Hall CrossFit – CrossFit

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Warm-up (No Measure)

3 Sets

150m Row

10 Single Leg Glute Bridge

10 Banded Lateral Walk e/s

10 Banded Good Mornings


Metcon (6 Rounds for time)

E4MOM for 24 min (6 Rounds)

500m Row

5 Deadlifts @75-80% of 1RM
You should be choosing a challenging weight, but something you can keep unbroken for 5 reps each time. NO SINGLES. Guys rowing should be between 1:40 – 1:50 Girls between 2:00 – 2:10. Again, something that is challenging but repeatable. You should be between :05 each round.

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