Southern Boom CrossFit – CrossFit


Warm-up (No Measure)

3 rounds

60 seconds on a machine

10 Russian KB swings

10 Cossack squats


Push Press (5×10)

Build to a heavy


Metcon (No Measure)

10 rounds

300 m row

10 Russian KB swings@70/53
Alternate rounds with a parter or rest 1:1

Push the pace on the row

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