Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

10 cal row

10 snatch high pulls

10 OH squats

Strength

Snatch (5×3 build to a heavy)

Squat snatch preferred

Don’t have to be touch and go must pick up the bar within 10 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

200 m run

10 [email protected]/20

20 wall [email protected]/14