Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

90 sec on a machine

10 thrusters (empty bar)

5 ring rows

30 sec hand stand hold

Strength

Push press (Max reps)

1 min max push press

With 3 second pause at top

Can not rest on shoulders

1 min rest between sets

RX men-155,135,115,95

RX women-105,95,85,65

Metcon

Metcon (Time)

For time

50 cal on a machine

40 pistols

30 pull ups

20 kb swings@53/35

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