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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