3/30/19

Southern Boom CrossFit – CrossFit Metcon (Time) Buy in: alternate with partner 8 200m runs 5 rounds 30 BJO 30 push ups 30 goblet squats@53/35 30 KB swings@53/35 Cash out: […]

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03/29/2019

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 15 good mornings 25 walking lunges 5 strict hspu Strength Deadlift (3×15 @50-55% of 1RM) Working on speed and […]

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3/28/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 rounds 250 m row 15 goblet squats 25’ HSW Strength Paused Front Squat (Build to a heavy 3) Metcon Metcon […]

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3/27/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 4 min AMRAP 200 m run/row Max wall balls in remaining time Strength Push Press (Build to a 3 RM) Metcon […]

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3/26/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds :30 seconds on a machine 5 empty bar OHS w/ 2 sec pause 5 jump squats 10 push ups […]

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3/25/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 rounds 500 m row 20 light good mornings Strength Deadlift (5×5) Metcon Metcon (3 Rounds for reps) 3 min AMRAP […]

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3/23/19

Southern Boom CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 30 min AMRAP 400 m run 50 DB snatch@50/35 100 DU 50 DB hang c&J

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3/22/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 12-9-6 Row cal Kip swings Push press@95/65 Metcon Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters […]

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3/21/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 1 min on a machine 10 lateral step ups 5 ring rows Strength Shoulder Press (5×5@75%) Ring Rows (5Xmax) […]

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3/20/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 1 min on a machine 15 kang squats Strength Back Squat (6×2@75-85%) Metcon Metcon (Time) 40-30-20-10 WB@20/14 Sit ups

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