Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

90 sec on a machine

30 sec wall sit

20 sec handstand hold

Strength

Power Clean (Build to a heavy 3)

Metcon

Metcon (AMRAP – Reps)

3 rounds 1 min at each station

Walking lunges

Cal bike

Hang DB C&J@50/35

cal row

Rest
Keep a running count each round and add all 3 rounds together for your score