Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

60 sec on a machine

10 Cossack squats

Monster walks 10 each direction

Strength

Back Squat (4×6@70%)

Metcon

Metcon (Time)

5 rounds

15 cal row

10 hang squat cleans@95/65

40 double unders
If you are not efficient at double unders each round is 1 min of practice.

NO SINGLE UNDERS

Unless you are injured