Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

60 seconds on a machine

25’ HSW or 5 inchworms

5 strict pull ups or ring rows

Strength

Deadlift (4×4 at 80-85%)

No bounce

Metcon

Metcon (Time)

3 rounds

400 m run/row

21 OH Squats@75/55

15 bar facing burpees
RX+ 95/65

Only do RX+ if you know for a fact you can do the first round of OH squats unbroken

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