Southern Boom CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
60 sec on a machine
10 lateral step ups
5 push ups
5 ring rows
Strength
Front Squat (4×[email protected]%)
Metcon
Metcon (No Measure)
21 min alt EMOM
15-12 cal AB
10 strict shoulder [email protected]%
5 strict pull ups
If the clock catches you at any point this becomes a 21 min AMRAP
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