Southern Boom CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
60 sec on a machine
10 Cossack squats
5 push ups
5 sit ups
Strength
Front Rack Lunge (4×10@60% of FS)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
200 m run
50’ walking lunge
20 push ups
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