Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

60 sec on a machine

10 kip swings

10 Cossack squats
Add an empty barbell to the Cossack squats if you can

Strength

Ring Rows (5×5)

Make these as hard as possible but stay unbroken

Ring Dips (5×5)

Make these as hard as possible but stay unbroken

Metcon

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

400 m run

10 BBJO

20 hang DB C&J@50/35

10 front squats@95/65
RX+

Box@30/24

C&J@75/50

FS@135/95