South Hall CrossFit – CrossFit

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Metcon (No Measure)

E2MOM x 18 (3 sets)

1 – Shoulder Press x 8 @21X1

2 – Strict Pull Up x 6 @21X1

3 – Plank Hold x 60s
Every 2 minutes alternating movements for3 total sets

Shoulder press and Pull ups are done at tempo, this is something you will see a lot in Rhett upcoming weeks

1st number is the eccentric (lowering) portion of the movement

2nd is the time spent at the bottom

3rd is the concentric (lifting)

4th is the time spent at the top if the movement

Shoulder Press (3×8)

Strict Pull-Up


Metcon (AMRAP – Reps)


10 Push Press 115/75

6 Chest to Bar

rest 4:00


10 Hand Release Push Ups

10 Burpees

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