Retest

South Hall CrossFit – CrossFit Weightlifting Deadlift (Heavy Single) *10 Min to find a heavy single for the day Metcon Metcon (Time) 2 Rounds 20 Deadlifts 155/105 30 Wallballs 20/14 400m Run*20 Min...

Silence

South Hall CrossFit – CrossFit Metcon (Time) 15-10-5 Kettlebell Swings 70/53 Toes to Bar 800m Slamball Run 30/20 5-10-15 Kettlebell Swings 70/53 Toes to Bar*Score is per movement. Add all reps of each movement not...

IRMA

South Hall CrossFit – CrossFit 9/11 Tribute (Time) Teams of 2: Buy In: 2001 Meter Row 4 rounds: 9 Rope Climbs 11 Bear Complexes (135/95) Cash Out: 2977 Meter Row2001 Meter Row represents the year of the attack 4 Rounds represents the planes 9 Rope Climbs...

Friday

South Hall CrossFit – CrossFit Metcon (Time) 6 Rounds 12 Hang Squat Cleans 115/85 15 Push Ups 200m Run

Pickle Rick

South Hall CrossFit – CrossFit Metcon (Time) 60 Calorie Row 50 Box Jumps (24/20) 40 DB Snatch (50/35) 30 Wall Balls (30/20) 20 Burpees 100m Sprint*100m Sprint is down to Ms. Heathers and back Accessory Metcon (No Measure) 3 Sets 8 Single Arm DB Overhead Press...

Boat Race

South Hall CrossFit – CrossFit Metcon (Calories) Teams of 2 5 Rounds each P1 – Run 400m P2 – AMRAP Cal Row*Score is calories rowed/individual Accessory Metcon (No Measure) 3 Sets 3-4 Pull-Ups @ 21X2 6 DB Split Squat e/s @ 3030 40s Side Plank...
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