http://southhallcrossfit.com/wod/basics/

South Hall CrossFit – CrossFit

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Weightlifting

Metcon (No Measure)

E2MOM x 12 (3 Sets each)

1 – Back Squat x 6 @ 22X1

2 – Single Arm Dumbbell row x 6 @ 2111

Metcon

Metcon (Time)

40/30 Calorie Row

400M Run

10 Front Squats 155/105

20 Burpee Box Jump-Overs 24/20

10 Front Squats

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