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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