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

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

:30

Easy Row

Spidermans (reach both arms)

Air Squats

Medium Row

Samson

Frog Squats

Fast Row

Inch Worm

Straight Leg Sit Up

Ankle Stretch :15 e/s

10 Table Tops

10 Leg Circles

10 Fire Hydrants (keeping the foot high)

Weightlifting

Front Squat (1RM @ 32X1)

15 Minutes to build to a heavy Pause Front Squat @ 32X1

(3)s Descent

(2)s PAUSE @ bottom

(X)plode up

(1)s to breathe and brace

Metcon

Metcon (4 Rounds for reps)

4 Sets

AMRAP 2

250m Row

AMRAP in remaining time:

Squat Cleans 135/95

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