Southern Boom CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 25 min AMRAP 200 m run 20 [email protected]/65 20 front squats 20 box jumpsRX+ 135/95

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 10 cal on a machine Monster walks (15 each direction) Strength Back Squat (4×[email protected]%+10#) Metcon Metcon (AMRAP – Reps) 12 min AMRAP 2-4-6-8……. Hang power [email protected]/105 Push jerks155/105

Southern Boom CrossFit – CrossFit Metcon Metcon (Calories) With a partner or by yourself 30 sec on 30 sec off for 20 min Max cal on a machine of your choice Strength Ring Rows (5×10) Ring Dips (5×10)

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 10 cal on a machine 15 wall balls 10 sit ups Weightlifting Clean and Jerk (5×[email protected]%) Done as singles dropping the bar in between reps. Metcon Metcon (Weight) 10 min EMOM 3 power [email protected]% 5-10 T2BStay consistent with the number of T2B each round

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 rounds 90 seconds on machine or 400m run 10/10 step ups 5 inch worms Strength Back Squat (6×3 @ 85% +5lbs) Metcon Metcon (Time) 1 bar muscle up 10 hspu 2 bar muscle ups 9 hspu 3 BMU 8 hspu…..Scale to C2B

Southern Boom CrossFit – CrossFit Strength Push Press (5×[email protected]%) Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 250m row 40 double unders 8 [email protected]/95

Southern Boom CrossFit – CrossFit Metcon (Time) 2 rounds 50 squat and toss over [email protected]/25 50 AB Cal 50 partner sit-ups with ball 50 cal row

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 60 seconds on a machine 5 squat cleans (empty bar) 5 push jerks Weightlifting Metcon (AMRAP – Reps) 10 min AMRAP Clean and [email protected] 75% Metcon Metcon (No Measure) 15 EMOM 1 wall walk + 10 box step overs @ 50/35s