Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

60 seconds on a machine

10 lateral step ups

30 single unders

Strength

Shoulder Press (5×3@75-80%)

Bent Over Row (5×10 same weight as shoulder press)

Super set

Metcon

Metcon (No Measure)

20 min alt EMOM

13/10 cal machine

15 KB swings

15 burpees

15 ball slams

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