http://southhallcrossfit.com/red-rover/

Red Rover

South Hall CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAP 13

100 Double Unders

50 Toes to Bar

100 Double Unders

50 DB Box Step-Overs (50/35)|(35/25)/(24/20)

Accessory

Metcon (No Measure)

2-3 Sets

10/10 Single Arm DB Rows

:30 DB Half Curl Hold (L/R)

10/10 Single Arm OH Tricep Extension

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