Southern Boom CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
90 seconds on machine or 400m run
10 jump squats
5/5 single arm sotts press
Strength
Hang squat clean+low hang squat clean+split jerk (Build to heavy)
Hang squat clean (above knee), low hang squat clean (below knee), split jerk
Metcon
Metcon (Time)
5RFT
50 double unders
50ft single arm dumbbell overhead lunges (50/35)
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