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&[email protected]/35

10 front [email protected]/65
RX+

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C&[email protected]/50

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