Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

90 seconds on machine or 400m run

10 kip swings

10 ring rows

10 barbell front squats

Metcon

Wodapalooza Ocho Chipper (Time)

15/10 Bar Muscle ups

30 hang cleans 135/95

30 handstand push-ups

30 front squat

30 T2B

30 shoulder to overhead (S2O)
Rx+ 30/20 BMU, 155/105, 4″/2″ Deficit Hspu