Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

60 sec on a machine(up the intensity each round)

5 sit ups

20 sec paleo chair

3 strict pull ups or 5 ring rows

Metcon

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

500 m row

40 wall balls

30 alt DB snatches

20 T2B

10 strict shoulder press@95/65(from ground)

Metcon (No Measure)

3 rounds

20 hollow body rocks

20 hip extensions

20 total side crunches w/ KB