Eastside

South Hall CrossFit – CrossFit Metcon (3 Rounds for calories) 3 Rounds TABATA Row – Rest 4:00 –

Speaker

South Hall CrossFit – CrossFit Weightlifting Deadlift (1×2, 7×3 @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 3 Power Snatch 155/105 15 Wall Balls...

Pathfinder

South Hall CrossFit – CrossFit Metcon (4 Rounds for reps) AMRAP 3 21 Overhead Squats 65/45 21 Burpee Over Bar Max 10m Shuttle Sprint Rest 3:00 AMRAP 3 18 Overhead Squats 75/55 18 Burpee Over the Bar Max 10m Shuttle Sprint Rest 3:00 AMRAP 3 15 Overhead Squats...

Drop Back

South Hall CrossFit – CrossFit Weightlifting Front Squat (3/2/1) *12 min to find Heavy 3 Heavy 2 Heavy 1 Metcon Metcon (Time) 12-9-6-3 Clean & Jerk 135/95 – 200m...

Game

South Hall CrossFit – CrossFit Metcon (Time) 4 Rounds 20/16 Calorie Row 20 KB Swings 53/35 20 Goblet Squats...

AMRAP

South Hall CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 18 400m Run 20 Pull Ups
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