Southern Boom CrossFit – CrossFit


Metcon (No Measure)

5×8 superset

Seated dumbbell shoulder press

Dumbbell bicep curl

Banded tricep extensions
Use the heaviest weight you can for each set


Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10 Bar facing burpees

10 OH squats @95/65

10 pull ups

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