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Saturday

Southern Boom CrossFit – SBCF Warm-up Warm-up (No Measure) 2-3 ROUNDS (5:00 CAP) 12 Step-ups 100m Run 12 DB Deadlifts 12 Ring Rows Workout Metcon (AMRAP – Rounds and Reps) BE KIND 30 min AMRAP 20 Burpees 20 clEans@135/95 20 Kipping pull ups 20 cal bIke 20 kNee to elbows 20 Deadlifts

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Saturday

Southern Boom CrossFit – SBCF Metcon Metcon (AMRAP – Reps) 12 min AMRAP 200 m run 20 power snatch@135/95 20 burpee BJ REST 5 min 12 min AMRAP 200 m run 20 squat cleans 100 dubs

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06/07/2019

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 1:00 on machine 15 pause squats with slam ball 10 push ups 3 inch worms Strength Back Squat (3×3 @ 87.5%) Metcon Metcon (Time) 600m on machine or run 50 deadlifts 135/95 600m on machine 40 deadlifts 155/105 600m on machine 30 deadlifts 175/125

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6/6/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 20/16 cal on a machine 15 Wallballs Strength Bench Press (5×5) Single arm DB row (3×15) Metcon Metcon (Time) 1000m Row 150 squats 150 double unders

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6/5/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 10 Russian KB swings 10 goblet squats 200 m run/row Strength Deadlift (5×3@75-85%) Metcon Metcon (Time) 5 rounds 10 power snatch@95/65 15 T2B

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6/4/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 1 min on a machine 10 PVC Thrusters 1:00 plank(front, left, right different one each round) Weightlifting Power Clean (5×3) Every 2 min building in weight Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 20 power cleans@115/75 15 pull ups 400 m […]

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6/3/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 12 cal on a machine 12 Cossack squats 12 tuck ups Strength Back Squat (3×3@90%) This should be very heavy, you should need at least 4-5 min rest between sets Metcon Metcon (Time) 3 rounds 30/25 cals on a machine 30 alternating dumbbell snatches@50/35

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6/1/19

Southern Boom CrossFit – CrossFit Metcon (AMRAP – Reps) 12 min AMRAP 500 m row 30 thrusters@135/95 15 BMU REST 5 min 12 min AMRAP 200 m run 30 power cleans 15 bar facing burpees

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5/31/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 10 cal row 10 front rack lunges 10 duck walk steps Strength Front Squat (4×4@75-85%) Metcon Metcon (Time) 3 rounds 20 cal on a machine 30 Russian KB Swings@53/35 20 box step ups w/ KB

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5/30/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 1 min on a machine 15 hollow body rocks 10 squats Strength Deadlift (4×12) Build to a heavy set of 12 Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 20 single arm KB c&j 20 single arm KB front squats 200 m […]

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