Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

60 sec on a machine

5 inchworms

5 ring rows

5 sit ups

Strength

Deadlift (3×3@80-90%)

Heavy but good reps

Metcon

Metcon (No Measure)

E2MOM for 8 min

10 S2OH@135/95

10 pull ups
RX+

185/125

Strict pull ups

Metcon (AMRAP – Reps)

Tabata hollow body rock

20 sec on 10 sec of rest

For 8 rounds