Southern Boom CrossFit – CrossFit

Warm-up

1000m Row (Time)

Max Effort 1000m Row
This should be used as your warm up, but try to stay close to your max effort time

Strength

Deadlift (4×4 @ 70-80%)

“No bounce” deadlifts, rest and reset before each one

Metcon

Metcon (AMRAP – Reps)

12 AMRAP

2 Overhead squats

1 bar muscle up

4 OHS

2 BMU

6/3, 8/4, 10/5….
Scaling: C2B x2