http://southhallcrossfit.com/wod/power/

South Hall CrossFit – CrossFit

Weightlifting

Bench Press (1RM (Paused 3s in bottom position))

Metcon

Metcon (Time)

AMRAP 15

15 Box Jump Over 24/20

12 Ring Dips

9 Power Cleans 155/105
*Sub for Ring Dips – TRX Push Ups or HRPU

Accessory

Metcon (No Measure)

Accumulate:

60 Hollow Sit Ups

40 PVC Pass Throughs gradually bringing hands together as long as elbows are NOT bent

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