Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

60 seconds on a machine

10 Cossack squats

5 ring rows

Strength

10 min FS EMOM

2@75%

Metcon

Metcon (AMRAP – Reps)

3 rounds

1 min on 15 sec transition

Max effort

Assault Bike

Sit ups

Row

Push ups

Power clean@135/95

Rest

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