http://southhallcrossfit.com/wod/freeway/

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Line Drills

Spiderman

Reverse lunge Samson

Quad Stretch

Inchworm

Punter swings

Skipping for height

Hurdle steps

Carioca

High Knees

Butt Kickers

5 Frog Squats

Frog Stretch

Gymnastics

Max Height Box Jump (Distance)

Max Height Box Jump
*10 MIn

Find a max height standing box jump then max height single step box jump

Metcon

Metcon (4 Rounds for reps)

4 Sets

AMRAP 2

3 Hang Power Clean

6 Push Jerk

9 Front Squats

Max Burpees in remaining time

– Rest 2:00 –

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