Southern Boom CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
12 cal on a machine
12 Cossack squats
12 tuck ups
Strength
Back Squat (3×3@90%)
This should be very heavy, you should need at least 4-5 min rest between sets
Metcon
Metcon (Time)
3 rounds
30/25 cals on a machine
30 alternating dumbbell snatches@50/35
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