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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