http://southhallcrossfit.com/wod/dead-or-alive/

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets

100m Run

6 Single Arm DB OH Press e/s

8 Box Step Ups

Weightlifting

Hang Snatch

12 Min

Hang Snatch + Snatch + 4 Tall Box jumps

Work up to a heavy for the day, yes with a squat

Metcon

Metcon (Time)

3 Rounds

400m Run

15 Overhead Squats 135/95
12 Min Cap

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