http://southhallcrossfit.com/wod/back-to-life/

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

150m Row

:30 Hang Alternating arms

5 Push Up 2 Pike

Weightlifting

Shoulder Press (5-4-3-2-1)

12 Min

Metcon

Metcon (Time)

3 Rounds

500m Row

20 Dumbbell Push Press

20 V-Ups
15 Min

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