http://southhallcrossfit.com/wod/crammed/
Crammed
September 16, 2018

Announcements

**No Class this Saturday 9/22**
Come out and support your team at No Excuses CrossFit in Suwanee
First heat starts @9
Event details – http://www.atlantaleague.com/event/september-superteam/

South Hall CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

:30

Bike

Samson 2 Extended Leg

Push Up 2 Pike

Bike

Spiderman

Air Squats

Bike

Regular Limbo

Lateral Lunge Limbo

Review Movements

1 Round

5 Cal Bike

3 BBJO

4 OHWL

Metcon

Metcon (5 Rounds for time)

E6MOM for 5 Sets

20/15 Calorie Bike

15 Burpee Box Jump Overs 24/20

200m Run

20 Single Arm DB Overhead Lunge
Each round is done for time.

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