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South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

:30

Jumping Jacks

Samson

Inch Worms

Jumping Jacks

Groiners

Straight Leg Sit Ups

PVC Pass Thru

Frog Squats

Hollow Rocks

Front Rack Stretch w/PVC

Ankle Stretch

Weightlifting

Bench Press (3RM @ 21X1)

10Min to build to a 3 RM @ 21X1

(2)s to lower the weight to chest

(1)s PAUSE @ chest

(X)plode up

(1)s pause @ top

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

400m Run

20 Toes 2 Bar

20 Hand Release Push Ups

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