Southern Boom CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
90 seconds on machine or 400m run
10/10 lateral step ups
5 strict hspu
If you can not do an rx strict hspu, sub a 3 second descent hspu
Strength
Back Squat (4×5 @ 75% +5lbs)
Metcon
Metcon (Time)
3 RFT
40 wallballs
20 hspu
10 strict pull ups
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