Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

60 sec on a machine

10 sotts press(add weight each round)

5 ring rows

Then coach lead burgener warm up

Weightlifting

Snatch (3-2-1)

3 sets new set every 5 minutes

3 reps@65-70%

2 reps add 5-10 lbs

1 rep add another 5-10 lbs

Metcon

Metcon (Time)

12-9-6-3

Hang power snatch@115/75

Bar facing burpees