http://southhallcrossfit.com/wod/bag-it-up/

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds

Active Spidermans

Frog Squats

Active Samson

Frog Squats

Push-up to Down Dog

Banded Air Squats

Ankle Stretch

Front Rack Stretch

Warm-up

Metcon

Metcon (AMRAP – Reps)

AMRAP 9

2 Dumbbell Thrusters 50’s/35’s

2 Strict Pull ups

4 Dumbbell Thrusters 50’s/35’s

4 Strict Pull ups

6 Dumbbell Thrusters 50’s/35’s

6 Strict Pull ups

8…

8…

10…

10…

etc…

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