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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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