Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

60 sec on a machine

5 kang squats

5 push ups

Strength

Deadlift (5×5@70-75%)

Touch and go. Do not drop bar from the top. Use lighter weight if you have to

Metcon

Metcon (Time)

3 rounds

400 m run

50 ft kb farmers carry walking lunge@53/35

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