Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

:30 on/ :30 off

Machine x5

10/10 lateral step ups
Rotate machines

Strength

Back Squat (Pick a weight you can hit 8-12 reps )

Warm up sets:

8 reps @ 50% slow

6 reps @ 75% speed

Metcon

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#