Southern Boom CrossFit – CrossFit
Strength
Bench Press (Work to a max)
Shoulder Press (8 min EMOM@75% 5 reps)
Metcon
Metcon (Time)
3 RFT
200 meter run or row
5 burpee pullups
10 ring rows
20 KB swings
30 du
3 RFT
200 meter run or row
5 burpee pullups
10 ring rows
20 KB swings
30 du
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