Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

90 seconds on a machine

5 KB hang clean and jerk each arm

5 lateral box step ups each leg

Weightlifting

12 EMOM

Alternating-

1 hang squat cleans+ 2 front squats

7 double kb snatches
This should be done as heavy as possible

Score is weight of cleans+fs

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

HSPU

10 pull ups after each set
Rx+ parallette hspu or deficit