Approach

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWorkout Weight for 2 Sets of 3 SinglesMetconMetcon (2 Rounds for time)2 Sets 20 Power Clean (135/95)|(95/65) 15 Burpee 15 Power Clean (155/105)|(135/95) 15…

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Monday

South Hall CrossFit - CrossFitHappy Birthday Chris Gailey!View Public WhiteboardMetcon (Time)180 Double Unders 60 KB Swing (53/35)|(35/26) 40 Box Jump Over (24/20) 20 Muscle Up 40 Box Jump Over 60…

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Greasy

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upOverhead Squat (3x10)3 x 10 Overhead Squat (31X1)* *PVC or Empty Barbell OnlyMetconCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups…

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Die Ann

South Hall CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift (3RM)*15 minMetconMetcon (Time)21-15-9 Cal Bike 15-12-9 Deadlift (275/185)|(225/155) 12-9-6 Strict HSPU*Workout is performed 21 cals on bike, 15 deadlifts, then 12 strict hspu…

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Red Rover

South Hall CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)AMRAP 13 100 Double Unders 50 Toes to Bar 100 Double Unders 50 DB Box Step-Overs (50/35)|(35/25)/(24/20)AccessoryMetcon (No Measure)2-3…

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Destiny

South Hall CrossFit - CrossFitView Public WhiteboardGymnasticsWeighted Pull-ups (5x3 - Building)MetconMetcon (AMRAP - Reps)EMOM x 21 MIN 1 - 200m Run MIN 2 - 15 Box Jumps (24/20 MIN 3…

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Quicksand

South Hall CrossFit - CrossFitView Public WhiteboardMetcon (Time)5 Rounds 500m Row 12 Hang Squat Cleans (135/95)|(95/65)AccessoryMetcon (No Measure)3 Sets 15 Rower Pike-Ups 30 Russian Twists

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CT FLETCHER

South Hall CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)AMRAP 18 P1 - 30 Double Unders 10 Deadlifts (155/105)|(135/95) 5 Hang Power Cleans P2 - Double KB Front…

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Running Out of Time

South Hall CrossFit - CrossFitHappy Birthday Alex Watson!View Public WhiteboardWeightliftingFront Squat (3RM)*15 MinPush Press (3RM)*10 MinMetconMetcon (AMRAP - Reps)AMRAP 5 50 Air Squats 25 Hand Release Push-ups* 50 Plate Ground…

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