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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