http://southhallcrossfit.com/wod/easy/

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets

150m Row

5 2 Push Up + Pike

10 Banded Side Steps + 10 Banded Squats

Weightlifting

Front Squat (5×3 @ 32X1)

Every 2:30 for 5 Sets

Front Squat x 3 @ 32X1

(3)s Down to the bottom

(2)s Pause @ bottom

(X)plode up

(1)s Pause @ Top

Metcon

Metcon (4 Rounds for reps)

4 Sets

AMRAP 3 SPRINT

5 Handstand Push Ups

10 Pull Ups

15 Air Squats

– Rest :90 –
4 Sets of 3 Minute Sprints rest :90 between efforts

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