http://southhallcrossfit.com/spice-rack/

Spice Rack

South Hall CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Medicine ball Hot Potato

Metcon

Metcon (4 Rounds for calories)

EMOM x 24

Teams of 2

@0:00

EMOM x 6

Even – 20 Push Jerks 135/95

Odd – Max Pull-Ups

@6:00

EMOM x 6

Even – 20 Sumo Deadlift High Pull 135/95

Odd – Max Calorie Bike

@12:00

EMOM x 6

Even – 20 Push Jerks 135/95

Odd – Max Pull-Ups

@18:00

EMOM x 6

Even – 20 Sumo Deadlift High Pull 135/95

Odd – Max Calorie Bike

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