South Hall CrossFit – CrossFit

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Warm-up (No Measure)

3 Sets

150m Row

10 Medball Hamstring Curls

10 Banded Goodmornings



70% x 3

80% x 3

90% x max reps

*In between each set complete 1-2 weighted CHIN ups. Trying to find a max effort today on this! If you need to try a band for sets of 6-8 and build that strength up. #Gainz


Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Be READY for this. You need to go all out on this and leave nothing in the tank.

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