http://southhallcrossfit.com/wod/overboard/
Overboard
September 17, 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)

3 Sets

:30 Dead Hang

5 Push Up 2 Pike

6 Reverse Snow Angels

6 Lateral Lunge

T-Spine Stretch

Ankle Stretch

Snatch Warm Up

– PVC Pass Thru

– PVC Warm Up

Barbell Positions

Weightlifting

Snatch (Heavy Single)

Snatch can be from any position, use this as a time to work on technique and get better in positions

Metcon

Metcon (AMRAP – Reps)

AMRAP 6

5 Snatch

7 Overhead Squats

9 Chest 2 Bar Pull Ups

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