http://southhallcrossfit.com/wod/coming-home/
Coming Home
July 12, 2018

South Hall CrossFit – CrossFit

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The Man, the Myth, the Legend: Ryan

Warm-up

Warm-up (No Measure)

:30

Easy Row

Spidermans

Air Squats

Medium Row

Medicine Ball Hamstring curls

Frog Squats

Fast Row

Medicine Ball Hamstring curls

Frog Squats

Wrist Stretch

Front Rack Stretch

Frog Squats x 5

Weightlifting

Front Squat (3RM @ 32X1)

12 Min to find a moderate – heavy 3 reps @ 32X1

(3)s Down

(2)s @ bottom

(x)plode up

(1)s to breathe, brace and drop

Metcon

Metcon (Time)

21-15-9

Hang Squat Clean 115/75

Burpees
15 Min cap

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