Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

60 sec on a machine (harder than normal)

10 front squats ( empty barbell)

10 push ups

Strength

50 Front Squats (Time)

For time

@135/95

From floor

Metcon

Metcon (AMRAP – Reps)

3 rounds 1 min on 1 min off

Row cal

Double unders

Assault bike cal

Air squats