http://southhallcrossfit.com/wod/one-and-only/

South Hall CrossFit – CrossFit

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Warm-up

Weightlifting

Metcon (No Measure)

Rowling

100m x 4

1xMeter off:

Strict Pull Ups/Slow Ring Row

Frog Squat x 2 (Squat stance, use hands to pull your butt down and pull chest up tall. Keeping hands in place, slowly extend legs and then pull butt back down)

Metcon (No Measure)

Every 90 seconds for 18 minutes (3 sets)

1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011

2 – L-Sit Dumbbell Press x 6-8 reps @ 2111

3 – Hang from Pull-Up Bar x 30-45s

4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)

Metcon

Metcon (AMRAP – Reps)

EMOM x 10

Even – 5 Hang Squat Snatches 135/95

Odd – 4 Bar Muscle-Ups or 10 Pull-Ups

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