Southern Boom CrossFit – CrossFit


Warm-up (No Measure)

2 rounds

90 seconds on machine or 400m run

10 push ups

10 Cossack squats


Metcon (AMRAP – Reps)

3:00 on/ 1:00 off x4

50 dubs or 100 su

10 box step overs 50s/35s

Max bar facing burpees
Rx+ 60 du, 16 step overs

Score is number of burpees completed


Back Squat (7×5 @75%)

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