Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 RNFT

90 sec on any cardio machine

30 sec hand stand hold

20 cossack squats

Metcon

Metcon (Time)

20-15-10-5

DB snatch@50/35

Bench Press@135/95

Ring Rows
if its a big class we will have to do floor press

Strength

Metcon (Weight)

shoulder press super set with strict pull ups

4×5

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