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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