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.
21-15-9
Thrusters, 95# / 65#
Pull-ups
3 RNFT
20 hollow body rocks
20 hip ext.
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