http://southhallcrossfit.com/wod/faded/

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

:30

Row

Switchbacks (face up)

Air Squats

Row

Switchbacks (Face down)

Frog Squats

Row

Push up 2 Pike

Lateral Lunge

Weightlifting

Deadlift (4×6 @ 30X1)

Romanian Deadlift 4×6 @ 30X1

Climbing in weight while maintaining form.

12 Min

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

60 Double Unders

30 Reverse Lunges w/ DB’s 55/35

15 Alternating Single-Arm Dumbbell Snatch 55/35

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