Southern Boom CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
60 sec goblet squat hold
200 m run
10 sit ups
Weightlifting
Squat cleans
Every :45 sec for 12 rounds
1 squat clean@75-80%
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 goblet hold box step overs@53/35
10 cal on a machine
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