Friday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 100m Run 5 Up+Overs* 10 Lunges 10 Groiners + Thoracic Rotation 10 Alt. Bird […]

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Thursday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Cal Bike (EZ-MOD) 8 Barbell Strict Press 10 Tall Jumps or Penguin Taps 8 Scap […]

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Wednesday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 30 Jumping Jacks 5 Inch Worms + Push-Up 5/5 DB Deadlifts 5/5 DB Upright […]

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Tuesday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row @ Easy Pace Into… EMOM x 4 MINUTES MIN 1 – 12 Samson Lunges + Max […]

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Monday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 100m Run 8 Single Ring Ring Rows 8 Knee Push-ups to Pike 6 Alt. Walking Samson […]

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Sunday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS 30 Single Unders 20 Mountain Climbers 10 Plate Ground to OH 10 Alt. Tuck-Ups Then… Play […]

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Saturday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 30 Single Unders 10 Step-Ups 10 KB Deadlift 10 Alt. Shoulder Taps Into… 1 ROUND 10 […]

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Thursday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 4 MINUTES (:45 ON/ :15 OFF) MIN 1 – Cal Row (EZ-MOD) MIN 2 – Step-Ups […]

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Wednesday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 8 DBL DB Deadlift + Bent Over Row 8 Alt. DB Arnold Press :20 […]

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Tuesday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 100m Run @ Mod Pace + Max Alt. Lunges MIN 2 […]

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