Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

90 seconds on machine or 400m run

3 wall walks

15 empty barbell OHS

Metcon

Metcon (Time)

20 snatches @ 70% 1RM of power snatch

Rest 3:00

15 snatches @ 75%

Rest 3:00

10 snatches @ 80%
Snatches can be power, squat, or a mix of both

List weights used in comments

Metcon (Time)

4 RFT

500/450m row

21 dumbbell deadlifts 75s/55s

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