Southern Boom CrossFit – CrossFit


Warm-up (No Measure)

3 rounds

200 m row

10 Hang Power Cleans

25’ walking lunge


Power cleans + Front rack lunge (6 sets)

6 sets of

5 TNG power cleans

6 front rack lunges


Metcon (Time)

5 rounds

10 cals on a machine

15 WB@20/14

10 ring dips

Rest 90 sec
Each round is a sprint

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