Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

90 seconds on machine or 400m run

30 seconds handstand hold

10 Cossack squats

Strength

Back Squat (Build to 5RM then 3×10@ 75%)

3×10 @75% of your 5RM

Metcon

Metcon (Time)

5 RFT

15/12 calories

12 ring dips

6 C2B
Scale ring dips to 1 min ring hold

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