Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

90 seconds on a machine

10 Barbell thrusters

5 ring rows

Strength

Metcon (Time)

3 RFT

Max hang squat cleans@135/95

Subtract that number from 40 and do the remaining number of bar facing burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

100 double unders

10 burpee BJO

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