Southern Boom CrossFit – CrossFit


Warm-up (No Measure)

3 rounds

12 cal on a machine

12 Cossack squats

12 tuck ups


Back Squat (3×3@90%)

This should be very heavy, you should need at least 4-5 min rest between sets


Metcon (Time)

3 rounds

30/25 cals on a machine

30 alternating dumbbell snatches@50/35

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