http://southhallcrossfit.com/wod/done-had-it/

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Row

3 Sets

45s Hang from Pull Up bar (Slow alternate from “Lat Active” to dead hang)

10 Medball Hamstring Curls

10 Bulgarian Goat Bag Swings @ 3011

Barbell Warm Up

5 RDL

5 Front Squats

5 Strict Press

5 Elbow Rotations

3 Hang Muscle Cleans

3 Power 2 Hang

3 Hang Power Cleans

3 Power Clean and Jerks

Weightlifting

Power Clean

10 Minutes to build to a moderate Power Clean and Jerk

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

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