http://southhallcrossfit.com/wod/screening/
Screening
December 2, 2018

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

:30

Bike

Samson

Frog Squats

Bike

KB RDL

Goblet Squat SLOW

Bike

Goblet Squat

Lateral Lunge

Ankle Stretch

Frog Stretch

Weightlifting

Back Squat

70% x 3

80% x 3

90% x max reps

*In between sets, complete a 1 Min plank hold on your hands 45/25 on your lower back

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

7 Calorie Bike

7 Clean and Jerks 135/95

7 Wall Balls 30/20

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