Southern Boom CrossFit – CrossFit

Strength

Back Squat (Build to a heavy set of 5 )

Seated DB shoulder press (3×10)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Metcon (No Measure)

3 RNFT

20 hollow body rocks

20 hip ext.

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