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)
3 RNFT
:30 GHD sit-up hold
:30 hip ext. hold
1:00 plank
15 hollow body rocks
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