Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

90 seconds on any machine

30 second handstand hold

5 jump squats

Strength

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

Score is pull up weight

Metcon

Metcon (Time)

5 RFT

400m run/row

15 double kb front squats 53/35