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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