Southern Boom CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
1 min on a machine
15 hollow body rocks
10 squats
Strength
Deadlift (4×12)
Build to a heavy set of 12
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
20 single arm KB c&j
20 single arm KB front squats
200 m run
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