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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