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
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