Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

4 shuttle runs

10 push ups

10 lunges

Strength

Metcon (Weight)

4×5 strict weighted pull ups

4×5 strict weighted dips
Supersets

Metcon

Metcon (Time)

21 back squats 225/155

42 sit ups

15 back squats 225/155

30 sit ups

9 back squats

18 sit ups
Rx+ ghd sit ups

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