http://southhallcrossfit.com/wod/statistic/

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

3 Sets

10 Medball Hamstring curls

8 Lateral lunge

6 Hollow to superman rolls

Weightlifting

Back Squat (3×6 @ 32X1)

Back Squat (3×6 @ 32X1)

Gaol is to work up in weight, all sets tough but maintain positions through tempo.

(3)s Down to bottom

(2)s pause @ bottom

(X)plode up

(1)s to breathe, brace and drop

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

40 Double Unders

20 Wallballs 20/14

10 Toes to Bar

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