Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

60 sec on a machine

5 inchworms

5 ring rows

Strength

Deadlift (3×10@60-65%)

Touch and go. Go lighter if you have to.

Metcon

Metcon (No Measure)

Every 4 min for 32 min

Alternating between 500m row and 400 m run
Each round should be completed as fast as possible