3/31/16

Southern Boom CrossFit – CrossFit Warm-up (No Measure) Bring sally up-leg lifts Overhead Squat (5 sets of 5) Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

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3/30/16

Southern Boom CrossFit – CrossFit Weightlifting Turkish Get Up (2X5 Each Leg) Weightlifting Single Leg RDL (3X5 Each Leg) Metcon 100 Cal Row + 3 Burpee EMOM (Time) Row 100 […]

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3/30/16

Southern Boom CrossFit – CrossFit Weightlifting

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100 Cal Row + 3 Burpee EMOM

Southern Boom CrossFit – CrossFit Weightlifting 5×5 Turkish Get Up (each side) 5×5 Single Leg RDL (each leg) Metcon 100 Cal Row with 3 Burpee over the rower EMOM

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3/29/16

Southern Boom CrossFit – CrossFit Clean (Technique – Work to a Heavy Single) Metcon (AMRAP – Reps) 25 Min AMRAP: 400 M Run 10 HSPU 8 GHD 6 FS @ […]

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3/28/16

Southern Boom CrossFit – CrossFit Metcon (Weight) 8 Minute EMOM 5 Back Squats@65% Metcon (Weight) 8 Minute EMOM 8 Dead Lifts@65% Metcon (No Measure) 10 Minute Alternating EMOM 13/10 Calorie […]

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Pet Rock

Southern Boom CrossFit – CrossFit Metcon (Time) 3 rounds for time w/partner 200m run 30 shoulder to overhead 30 sit-ups 30 hang cleans 30 squat and toss w/wallball 30 deadlifts

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16.5

Southern Boom CrossFit – CrossFit Metcon (Time) CrossFit Open 16.5 21-18-15-12-9-6-3 Thrusters@95/65 Burpees

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3/24/16

Southern Boom CrossFit – CrossFit Split Jerk (Technique) Metcon (AMRAP – Reps) 5 Minute AMRAP 5 OH Squats@135/95 5 Ball Slams@ 35/25 5 T2B Metcon (AMRAP – Reps) 6 Min […]

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3/23/16

Southern Boom CrossFit – CrossFit Bench Press (12-10-8-6-4) Pull-ups (12-10-8-6-4) Strict Metcon (Time) 4 Rounds 200 Meter run/row 10 Burpees 15 Russian KettleBell twists 20 Jump Lunges

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