South Hall CrossFit – CrossFit

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Warm-up (No Measure)

Jumping Jacks


Frog Squats

Jumping Jacks

Lateral Lunge

Push Up 2 Pike

5 Front Squats

5 Strict Press

5 Elbow Rotations

5 Good Mornings



Pull Ups

3 Thruster

3 Strict Pull Ups/Kips Swings

3 Thrusters

3 Pull Ups


Metcon (Time)

E5MOM for 20 Min (4 Rounds)

15 Thrusters 95/65

400m Run

15 Pull-Ups
*Each round should be done as fast as possible. This is not just a get it done type of EMOM. Scale weight and run so that you can keep intensity, earn your rest. You are going to have a lot of rest each time, but I need you to earn it and try to stay within 10-20sec. of each round at the highest intensity possible.

Rx+ = 6 Muscle Ups


Back Squat

40% x 5

50% x 5

60% x 5

Control the weight on the way down and explode up. We are in a recovery week, take this time to work on depth and explosiveness out of the bottom, each of these reps should be easy peasy!

10 Min

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