Southern Boom CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
90 seconds on machine or 400m run
5 inch worms
10 push ups
5/5 lateral step ups
Strength
Bench Press (Build to a heavy 2)
Get a few good sets in while warming up for your heavy 2. Floor press is acceptable.
Metcon
Metcon (Time)
10-9-8-7….
Strict hspu
20-18-16-14….
Sit ups
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