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South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets

150m Row

12 Single Leg RDL w/kb

5 Push Up 2 Pike

10 Frog Squats

10 Leg Circles

10 Fire Hydrants

10 Single Leg Glute Bridge

Weightlifting

Deadlift (8×3)

E2MOM for 16 Min

Deadlift x 3 reps

Build to a heavy 3 for the day

Metcon

Metcon (4 Rounds for reps)

4 Sets

AMRAP 2

300/250m Row

Max Burpees in remaining time

Rest 2:00

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