Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

90 seconds on machine or 400m run

30 second handstand hold

15 wallballs

Strength

Shoulder Press (5×3 @ 85%)

Pull-ups (5×5 strict or weighted)

Super set with shoulder press

Metcon

Metcon (Time)

21 backsquats @ 185/ 125

42 wallballs

15 front squats

30 wallballs

9 OHS

18 wallballs
Bar is pulled from the rack, you may change the weight for the OHS