http://southhallcrossfit.com/wod/next-episode/
Next Episode
June 18, 2018

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

:30

Jumping Jacks

Samson

Air Squats

Jumping Jacks

Spidermans

Frog Squats

3 Sets

Station 1 –

3-5 Muscle Ups

OR

3-5 Low Muscle Up Transitions

OR

10 Ring Rows

Station 2 –

Wall Walk + Nose 2 Wall Handstand Hold x 30s

Metcon

Metcon (No Measure)

EMOM x 20

M1 – 200/150m Row

M2 – 20 Reverse Lunges with KBs/DBs

M3 – 30s Front Leaning Rest on TRX

M4 – 12 Box Jump Overs 24/20
Weight on lunges should be tough but each set should be unbroken. Scale number of each movement appropraitely to keep moving.

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