Southern Boom CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
200m run or 60 seconds on machine
10/10 lateral step ups
30 second handstand hold
Strength
Back Squat (5×3 @ 85% +10lbs)
Metcon
Metcon (Time)
4 rounds
400 m run/row
15 muscle [email protected]/55
15 thrusters
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