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 [email protected]/35
Bench [email protected]/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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