Southern Boom CrossFit – CrossFit
Strength
Metcon (No Measure)
4 rounds
complete each set without coming off the bar. Rest as needed between sets
RX
5 strict pull ups
5 pull ups
5 C2B
SCALED
5 kip swings
5 shoulder shrugs
5 pull ups
Metcon
Metcon (Time)
21-15-9
400 m run/row
Box jumps
KB swings
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