http://southhallcrossfit.com/wod/stand-up/

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Row

Knuckle Drags

Active Spidermans

Medium Row

Side Lunge

Active Samson

Faster Row

Push-up to Down Dog

Air Squats

DB Ankle Stretch

10 Frog Squats

Metcon

Metcon (5 Rounds for reps)

5 Rounds

AMRAP 1:00 at each station:

Wallballs 20/14

Dumbbell Snatch 50/35

Calorie Row

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