Southern Boom CrossFit – CrossFit

Strength

Pull complex (10-5-2 for 4 rounds)

Ring row

Pull up

C2B

MU
Start at either ring row or pull ups and follow the rep scheme

If you start at pull ups the goal is unbroken

Shoulder Press (5×5)

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

10 Single arm DB Push Press@50/35

20 sit ups

30 WB@20/14
RX+

75/50

GHD

25/20