Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

10 cal on a machine

10 goblet squats w/ pause

10 HS shoulder taps

Strength

Front Squat (3×8 starting at 70%)

Metcon

Metcon (AMRAP – Rounds)

Every 3 min till failure

10 ring dips

10/7 cal on a machine

10 front squats@135/95

Add 20/10 lbs every round

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