Southern Boom CrossFit – CrossFit
Strength
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
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
10 Bar facing burpees
10 OH squats @95/65
10 pull ups
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