Southern Boom CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
60 sec on a machine
10 pike HSPU
5 jerk dips
Weightlifting
Split Jerk (6×2, 3×1)
Building in weight each set
Metcon
Metcon (Time)
6 rounds alternating with a partner
12 cal on a machine
8 strict pullups
The pull ups should be done in at most 2 sets
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