http://southhallcrossfit.com/wod/reminder/

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

:30

Jumping Jacks

Spidermans

Air Squats

Samson

Push Up 2 Pike

Straight Leg Sit Up

Jumping Jacks

Single Leg RDL

V-Ups

Weightlifting

Shoulder Press (5×3 E2MOM)

E2MOM for 10 Min

Strict Press x 3 building to a 3RM for the day

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

4 Bar Muscle Ups

8 Toes 2 Bar

12 Dumbbell Push Press 55/35

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