Southern Boom CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
60 sec on a machine
10 kip swings
10 Cossack squats
Add an empty barbell to the Cossack squats if you can
Strength
Ring Rows (5×5)
Make these as hard as possible but stay unbroken
Ring Dips (5×5)
Make these as hard as possible but stay unbroken
Metcon
Metcon (AMRAP – Rounds and Reps)
25 min AMRAP
400 m run
10 BBJO
20 hang DB C&J@50/35
10 front squats@95/65
RX+
Box@30/24
C&J@75/50
FS@135/95
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