Southern Boom CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 RNFT
1 min on a cardio machine
30 sec side plank
10 single arm sots press(5 each arm)
Strength
Deadlift (10×3 building to a heavy)
Start at 50%
Metcon
Metcon (AMRAP – Rounds and Reps)
30 min AMRAP
400 m run
300 m row
15 GHDSU or abmat sit ups
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