Southern Boom CrossFit – CrossFit

Strength

Turkish Get Up (3×5 each arm)

Build to a heavy single for each side. You must start and end on the ground.

Gymnastics

Metcon (Weight)

10 EMOM

1- max unbroken ring dips

2- max unbroken strict pull ups
These should be weighted, unless you cannot do more than 5 strict unweighted dips or pull ups

Metcon

Metcon (Time)

10 RMU

800m run

8 RMU

600m run

6 RMU

400m run

4 RMU

200m run
Scaling: +3 BMU each round/ x2 C2B each round/ x3 pull-ups each round