Southern Boom CrossFit – CrossFit

Metcon

Metcon (Time)

10 RFT

20 cal row

12 single arm DB C&J@50/35

Rest 1 min after each round
Try and push the pace on the row because you get to rest between rounds!

Metcon (No Measure)

Optional Core

3 RNFT

20 hollow body rocks

20 hip ext.

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