Sleep

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 alternating full rounds 10 Overhead Squat 95/65 2 Rope Climbs 10 Burpee Box Jump...

Deep

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...

Reminder

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run :30 Jumping Jacks Spidermans Air Squats Samson Push Up 2 Pike Straight Leg Sit Up Jumping Jacks Single Leg RDL V-Ups Weightlifting Shoulder Press (5×3 E2MOM) E2MOM...

Registration

South Hall CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Snatch (5 x (1+1)) E2MOM for 10 Min 1 High Hang Snatch + 1 Hang Snatch Build in weight with good form Metcon Metcon (AMRAP – Reps) AMRAP 10 20 Wallballs 20/14 5 Squat Snatch 135/95...

Killer

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up () Metcon Metcon (3 Rounds for reps) 3 Rounds 3 Minutes – Calorie Row 2 Minutes – Burpee Box Jump 1 Minute – Strict Pull-Ups – Rest 3 minutes –Score each MOVEMENT. 1...

Jackie

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Push Up 2 Pike Air Squats Samson Spidermans Front Rack Stretch Ankle Stretch Barbell warm up 5 RDL 5 Front Squats 5 Goodmornings 5 5 Elbow Rotations Metcon Jackie (Time) For...
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