Southern Boom CrossFit – CrossFit

100 Cal Row + 3 Burpee EMOM (Time)

Row 100 Cal for time, but EMOM 3 burpees over the rower

Metcon (No Measure)

15 min alt. EMOM

10 ring dips

5 strict pull ups

25 sit ups

Metcon (No Measure)


:30 GHD sit-up hold

:30 hip ext. hold

1:00 plank

15 hollow body rocks

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