http://southhallcrossfit.com/wod/karen/
Karen
September 19, 2018

Announcements

**No Class this Saturday 9/22**
Come out and support your team at No Excuses CrossFit in Suwanee
First heat starts @9
Event details – http://www.atlantaleague.com/event/september-superteam/

South Hall CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

:30

Jumping Jacks

Samson 2 extended Leg

Air Squats

5 Barbell RDL

5 Barbell Rows

Lateral Lunge

Straight Leg Sit Ups

Frog Squats

5 Strict Press

5 Good Mornings

5 Elbow Rotations

Review Front Squat

Weightlifting

Front Squat (5×3 @ above 80%)

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

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