http://southhallcrossfit.com/long-ball/

Long Ball

South Hall CrossFit – CrossFit

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Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run
AMRAP 12

Run 1 Mile into…Max Meters on Rower or Max Distance on Bike

Metcon

– Rest 5:00 –

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

4 Strict Pull-ups

8 Hand Release Push-ups 12 Sit-ups

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