Southern Boom CrossFit – CrossFit Gymnastics Metcon (Weight) 10 Minute EMOM 5 Strict Weighted Pull-Ups Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / […]

Southern Boom CrossFit – CrossFit Weightlifting Push Press (1 Rep Max) Metcon Metcon (No Measure) 15 Min Alternating EMOM 8 Bench Press 15 T2B 30 DU / 60 SU Metcon […]

Southern Boom CrossFit – CrossFit Weightlifting Over Head Banded Walks (5 Sets 1 length) Metcon Metcon (AMRAP – Reps) 20 Min AMRAP 200 Meter Run/Row 10 Ring Rows 7 GHD […]

Southern Boom CrossFit – CrossFit Weightlifting Clean (Technique) Back Squat EMOM (EMOM) 10 Minute EMOM 5 Reps @ 60% Metcon Metcon (Time) 5 Rounds for TIme 5 Squat Cleans @ […]

Southern Boom CrossFit – CrossFit Weightlifting Shoulder Press (Work to a Max Strict Press) Complex (Work to a heavy set) 1 Power Clean, 2 Front Squats, 3 Shoulder to Overhead […]

Southern Boom CrossFit – CrossFit Weightlifting Deadlift (Work to a MAX) Metcon Metcon (AMRAP – Reps) 13 minute AMRAP 13 KB swings 13 Sumo deadlift highpull 13 push press @ […]

Southern Boom CrossFit – CrossFit Weightlifting Split Squat (4 sets of 10 each leg) Gymnastics Handstand Walk (25 ft handstand walk) Metcon Angie (Time) For Time: 100 pullups 100 pushups […]

Southern Boom CrossFit – CrossFit Weightlifting Metcon (AMRAP – Rounds) Death by Power Clean @ 205/135Start with 1 Rep add a Rep every minute till failure Metcon Metcon (Time) 3 […]