Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

60 seconds on machine or 200m run

5/5 lateral step ups

5 snatch high pulls

5 muscle snatch
Muscle snatch: complete snatch from floor with no re-dip

Strength

Power Snatch (1 every 30 seconds x10 @85%)

Power Snatch (3 every 30 seconds x10 @ 60%)

Touch and go, perfect form

Metcon

Metcon (No Measure)

EMOM x10

10 burpees