Southern Boom CrossFit – CrossFit

Gymnastics

10 EMOM

10 ALT EMOM

1- Max set weighted Strict pull ups

2- Max set strict weighted dips
If you are able to do more than 5 strict pu/dips, use a weighted vest or belt

Metcon

Metcon (Time)

3 RFT

200m run @ 35/25

20 T2B

200m run

20 pull ups

200m run

20 wallballs @ 20/14
Rx+ wallball 25/20, C2B

Metcon (No Measure)

3 RNFT

20 back extensions

50 plate twists