Southern Boom CrossFit – CrossFit
Strength
Squat clean ladder
10@96/65
8@135/95
6@155/105
4@185/135
2@205/155
Pick a weight for your last set that’s around 95% of your 1 RM
Clean Pull (5×3@105%)
Metcon
Metcon (Time)
3 RFT
200 m run/row
20 KB Swings@53/35
20 ball slams@35/25
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