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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