http://southhallcrossfit.com/wod/sibyfi/

South Hall CrossFit – CrossFit

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Weightlifting

Front Squat (5×3 @ 32X1)

E3MOM for 15min

Pause Front Squats x 3 @ 52X1

(3s) Down to the bottom

(2s) Pause in the bottom

(X)plode up

(1s) at the top

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 4

3 Strict Pull Ups

6 Toes to Bar

12 Push Ups

24 Jumping Squats

– Rest 2 Min –

AMRAP 4

3 Strict Pull Ups

6 Toes to Bar

12 Push Ups

24 Jumping Squats

– Rest 2 Min –

AMRAP 4

3 Strict Pull Ups

6 Toes to Bar

12 Push Ups

24 Jumping Squats
Pick up where you left off each set

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