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#
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