Southern Boom CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
15 band pull aparts
250 m row
8 thrusters
Strength
Metcon (Weight)
Every 30 seconds for 10 minutes
1 clean and jerk@75-80%
Metcon
Metcon (Time)
3 rounds
15 deadlifts@95/65
10 BJO
12 HPC
10 BJO
9 thrusters
10 BJO
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