Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

60 sec on a machine

5 thrusters (empty bar)

5 ring rows

Weightlifting

Metcon (Time)

18 cleans@75%

3 min rest

12 cleans@80%

3 min rest

6 cleans@85%

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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