Southern Boom CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
90 seconds on machine/400m run
5/5 lateral step ups
10 push ups
10 pass throughs
Strength
Back Squat (Build to a heavy single/ 10 reps @70% of single)
Metcon
Metcon (Time)
3 RFT
7 power snatch 105/155
9 bar muscle ups
15 calories on machine
Scale to C2B/ strict pull ups
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