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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