http://southhallcrossfit.com/wod/saturdays-are-for-fitness/
Saturdays are for FITNESS
October 5, 2018

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

5 reps

Junk Yard Dog

Review

Deadlift

Hang Power Cleans

1 Round

5 Reps each movement

Warm-up (No Measure)

5 reps

Junk Yard Dog

Review

Deadlift

Hang Power Cleans

1 Round

5 Reps each movement

Metcon

Metcon (3 Rounds for reps)

3 Rounds

1 Minute of Burpees

1 Minute of Wall Balls 20/14

1 Minute of Deadlifts 115/75

1 Minute of Medicine Ball Sit-Ups 20/14

1 Minute of Hang Power Cleans 115/75

Rest 1 minute
Consistent effort for each 5 minutes. With transition times and breaking up sets chances are you have about :40 total each minute of work. You should be able to work 1-2 big sets each minute.

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