http://southhallcrossfit.com/wod/hangin-out/

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Push-up to Down Dog

Faster Row

Air Squats

Barbell Warm Up

Childs Pose on Box

Wrist Stretch

Weightlifting

Hang Clean (Heavy)

E2MOM for 16 Min

Sets 1-4 High Hang Clean + Low Hang Clean

Sets 5-8 Clean

Build to a heavy clean from the floor

Metcon

Metcon (Time)

40/30 Calorie Row

20 Burpee Box Jump Over 24/20

10 Cleans 165/115
10 Min Cap

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