Sunday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS (5 MIN CAP) 30 Single Unders 4 WB Lunge + WB Lunge + WB Squat 4 […]

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Saturday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND :30 Row (Legs Only) 20 Shoulder Taps 10 Scap Pull-Ups 10 Scap Push-Ups Into… 2-3 ROUNDS […]

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Friday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Alt. PVC Pass Thrus + Lunge 10 Air Squats w/ :01 Pause at the Bottom* […]

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Thursday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Bike @ Mod Pace MIN 2 – 5/5 SA Ring […]

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Wednesday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 7 MINUTES MIN 1 – 100m Run + Max Tuck Hold MIN 2 – 12 Slow […]

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Tuesday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 CLOCK… 2-3 ROUNDS 5 Slow Scap Pull-Ups 6 Alt. Groiners 7 Cat Cows 8 Empty […]

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Monday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8/6 Cal Row 8 Alt. Reverse Lunges 8 Wall Ball Strict Press* 4 Sumo […]

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Sunday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP 3 ROUNDS 10 Alt. Step Ups→8 Alt Step Ups→6 Box Jumps* 10 Straight Leg Sit-Ups→8 Bent […]

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Saturday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 30 Mountain Climbers 10 Sumo Good Morning (BB in Second Round) 10 Scap Pull-Ups (10 Ring […]

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Friday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run (increasing pace) 8 BB Upright Rows 20 Alt. BB Elbow Punches 12 Alt. Piked […]

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