http://southhallcrossfit.com/ready/

Ready

Announcements

**No Class this Saturday 9/22**
Come out and support your team at No Excuses CrossFit in Suwanee
First heat starts @9
Event details – http://www.atlantaleague.com/event/september-superteam/

South Hall CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

:30

Jumping Jacks

Samson

Air Squats

High Single Unders

Lateral Lunge

Str8 Leg Sit Up

Double Unders

Push Up 2 Pike

10 I-Y-T Each

Weightlifting

Shoulder Press (3×8 @ 2111)

3 Sets

Dumbbell Shoulder Press x 8 @ 2111

Ring Row Hold x 20s

Metcon

Metcon (Time)

4 Rounds

50 Double Unders

40 Push Ups

30 Kettlebell Swings 70/53

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