SPECOPS

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 300m Row I-Y-T x 10 SLOW Each Weightlifting Bench Press (Heavy 6 @ 20X1) *12 minutes to establish a heavy set of 6 Bench Press @ 20X1 (2)s Down (0)s Pause @ chest (x)plode up (1)s...

Hell on Wheels

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 Complete 100 repetitions of the following complex: 3 Kettlebell Swings 2 Goblet Squats 1 Kettlebell Push Press (Left Arm) 1 Kettlebell Push Press (Right Arm)Kettlebell cannot touch...

FRANkie

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run Line Drills or Game Metcon Metcon (Time) 800 Meter Run 15 Dumbbell Thrusters 15 Strict Pull-Ups 12 Dumbbell Thrusters 12 Strict Pull-Ups 9 Dumbbell Thrusters 9 Strict...

Georgia Peach

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets SLOW Posted Single Leg Deadlift x 8 e/s Banded Glute Bridge x 10 SLOW Reverse Snow Angels x 20 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 20 Kettlebell Swings...

Gun Show

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...

DUI

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Fast Single Unders Frog Squats High Singles Push Up 2 Pike Double Under Practice Reverse Snow Angels Weightlifting Push Press (Heavy 3) *12 Min Metcon Metcon (3 Rounds for...
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