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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