Southern Boom CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) Why “Three Wise Men”? The “Three Wise Men were three brother: Jeremy Wise, Ben Wise, and Beau Wise. Jeremy […]

Southern Boom CrossFit – CrossFit Strength Overhead Squat (5×3 building up to a heavy 3) Metcon Metcon (Time) 3 RFT 30 double unders 20 db snatches alternating 10 hspu 200 […]

Southern Boom CrossFit – CrossFit Strength Split Squat (4×10 each leg) Metcon (No Measure) 10 min alternating EMOM 10 ring rows 10 ring push ups Metcon (No Measure) 12 min […]

Southern Boom CrossFit – CrossFit Strength Deadlift (Build to a heavy 5) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

Southern Boom CrossFit – CrossFit Strength Metcon (No Measure) CORE!! Metcon Metcon (Time) 2 RFT 31 cal row 31 GHD sit ups 31 wall balls 31 power snatches@75/45

Southern Boom CrossFit – CrossFit Strength Complex (Build to heavy) 1 squat clean 1 push jerk 1 front squat 1 split jerk Metcon Metcon (Time) 4 RFT 200 m run […]

Southern Boom CrossFit – CrossFit Metcon (Time) In Teams of 2 complete the following for time: 80 sit ups 80 hang snatches 200m run 80 wallballs 80 hang cleans 200m […]

Southern Boom CrossFit – CrossFit Strength Front Squat (Build to heaviest 20 reps) Metcon Metcon (Time) 27-21-15-9 Box jumps Push press@95/65