Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

60 sec on a machine

10 Cossack squats

5 ring rows

Metcon

Metcon (AMRAP – Reps)

20 min AMRAP

9 cal row

9 alternating dumbell snatch

15

15

21

21

27

27

Continue adding 6 reps each round
RX+

Double KB snatch@53/35

Strength

Metcon (No Measure)

3 rounds

10 kb Bulgarian split squats(each leg)

10 kb single leg DL(each leg)

10 hip extensions
For the split squats 1 KB held in a front rack