South Hall CrossFit – CrossFit

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Warm-up (No Measure)

3 Sets

:30 Bike

4 Single Arm Db Deadlift e/s

4 S/A Db Push Press e/s

5 Push Up 2 Pike

10 Reverse Snow Angels


Metcon (2 Rounds for time)


8/6 Calorie Row

8 Alternating Dumbbell Snatch 50/35

– Rest 2:00 –

EMOM x 8

6/4 Calorie Bike

7 Dumbbell Power Cleans 50/35’s
You HAVE to go FAST on this one. There is no other choice. If you are falling behind on the row or bike its a MAX EFFORT :25 then straight to your DB’s. Enjoy the suck today, excited to see you guys push it!!

Rx+ = 10/8 Calories on each

Score is slowest rounds!


Metcon (No Measure)

5 Sets

20 Russian Twist w/DB 45/30

Right + Left = 1 Rep

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