Southern Boom CrossFit – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, […]

Southern Boom CrossFit – CrossFit Metcon Metcon (Time) 2 RFT 50 KB Snatch 50 Burpee over Planked partner 50 WB toss sit ups 50 KB swings 50 hang power cleans […]

Southern Boom CrossFit – CrossFit Stretching Weightlifting Back Squat (5 sets of 15) Metcon Metcon (Time) 3 rounds for time 200 m run 15 kb squats @ 70/53 20 sit […]

Southern Boom CrossFit – CrossFit Weightlifting Bent Over Row (5 sets of 10) Front Rack Lunge (5 sets of 10) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP […]

Southern Boom CrossFit – CrossFit Strength Turkish Get Up (3 sets of 5 each side) Pistols (Practice) Metcon Metcon (Time) 21-15-9 KB swings Med ball cleans Hip extensions

Southern Boom CrossFit – CrossFit Weightlifting Bear Complex (Work to a heavy set) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon (AMRAP – Reps) 6 minute […]

Southern Boom CrossFit – CrossFit Metcon () Strength Metcon (No Measure) 12 minute alternating EMOM 10 strict pull ups 15 push ups Metcon Metcon (AMRAP – Rounds and Reps) 25 […]

Southern Boom CrossFit – CrossFit Metcon Metcon (Time) Buy-in 100 hang power clean @95/65 3 rounds for time 200 m r un 40 FS@95/65 40 PP@95/65 Cash out 100 lunges@95/65 […]