http://southhallcrossfit.com/wod/banana-split/

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

:30

Easy Row

Inch Worms

Air Squats

Medium Row

Samson

Frog Squats

Fast Row

Straight Leg Sit Ups

Frog Squats

Pigeon

Front Rack Stretch

Metcon

Power Clean

Every 90s for 6 Sets each (18 Min)

Station 1 – 3 Power Cleans – Drop the bar and reset each time

Station 2 – 6 Tall Box Jumps

Build to a heavy 3 for the day on Power Cleans focusing on positions

Jump on a box and land as tall as you can on a challenging height – step down

Metcon (Time)

750m Row

25 Burpee Box Jump Overs 24/20
6 Min Cap

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