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×[email protected] 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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