Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

90 seconds on machine or 400m run

10 jump squats

5 strict hspu or 5 3-second descent hspu

5 kip swings
If you are unable to do a rx hspu, please do the 3 second descent to achieve the full range of motion

Metcon

Metcon (Time)

Wodapalooza WOD 5

30 back squats 115/85

30 T2B

30 back squats

30 hspu

30 back squats

15/10 ring muscle ups
Rx+ 135/95, def hspu 6″/4″, 30/20 rmu