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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