Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

90 sec on a machine

30 sec handstand hold

5 step ups each side

Strength

Power Snatch (5×1)

Starting at 75% of 1RM

Metcon

Metcon (Time)

5 RFT

400m row/ run

10 floor/ bench press

20 t2b

Rest 2:00
Floor press should be pretty heavy. There is a 2:00 rest period after each round, which means this is a sprint!