Southern Boom CrossFit – CrossFit


Warm-up (No Measure)

2 rounds

90 seconds on any machine

30 second handstand hold

5 jump squats


Single arm shoulder press/ weighted strict pull ups (5×5)

Hold 2 dumbbells in front rack, alternating press 5/5

Strict weighted pull ups
Pull ups must be unbroken, use a band if you can not do 5 unbroken at body weight

Shoulder press needs to be slow and controlled, do not shift or use hips on the press

Score is pull up weight


Metcon (Time)


400m run/row

15 double kb front squats 53/35

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