Hanging On

South Hall CrossFit – CrossFit

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Warm-up (No Measure)



Jumping Jacks


Air Squats

PVC Pass thrus


Frog Squats

5 Push Up 2 Pike

Ankle Stretch

Snatch Warm Up


Hang Snatch

E2MOM for 12 Min

(1) Hang Power Snatch + Hang Snatch

Both positions come from mid patella, right below knee


Metcon (Time)

800m Run

50 Chest 2 Bar Pull Ups

800m Run
This is done as a hard effort, first run is a steady pace. When you come in from the run youre right on the bar for your pull ups looking to get bigger sets and minimize rest. This is a 50 rep sprint for your arms. Choose a rep scheme and scale that is appropraite to keep moving. Then the last run is a hard run to finish.

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