Southern Boom CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 rds
200m run
5 inch worms
10 lunges
Strength
Deadlift (3×10)
4″ deficit
1×10 @35%, 1×10 @45%, 1×10 @60% of 1RM
Metcon
Metcon (Time)
4 rounds
40/30 cal bike/row
100ft overhead/front rack lunges @50/35’s
Rest 2:00
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