South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets

:30 Bike

10 Prying Squats

10 Superman to hollow roll

5 Push Up 2 Pike

Weightlifting

Front Squat (2-2-2-2-2 @ 32X1)

All sets 70%+ focusing on positions and leading with the elbows!

Metcon

Metcon (Time)

21-15-9

Dumbbell Thruster

Dumbbell Box Step Over

Cash Out: 50 V-Ups
*cash out not included in time