Southern Boom CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
60 sec on a machine
10 thrusters(empty bar)
5 ring rows
Strength
Metcon (No Measure)
4 rounds
1 min wallsit
30 sec max KB FS@53/35
30 sec wallsit
1 min rest
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
400 m run/row
10 C2B
10 BJ
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