Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

60 sec on a machine

10 lateral step ups

5 push ups

5 ring rows

Strength

Front Squat (4×10@65-70%)

Metcon

Metcon (No Measure)

21 min alt EMOM

15-12 cal AB

10 strict shoulder press@50-60%

5 strict pull ups
If the clock catches you at any point this becomes a 21 min AMRAP