Southern Boom CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
10 cal row
10 front rack lunges
10 duck walk steps
Strength
Front Squat (4×4@75-85%)
Metcon
Metcon (Time)
3 rounds
20 cal on a machine
30 Russian KB Swings@53/35
20 box step ups w/ KB
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