Southern Boom CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
60 sec on a machine
10 Russian twists
5 push ups
5 jump squats
Strength
Split Jerk (Technique/build to a heavy)
Metcon
Metcon (5 Rounds for time)
5 rounds
500 m row sprints
Rest 3 min between rounds
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