Southern Boom CrossFit – CrossFit


Warm-up (No Measure)

2 rounds

400m run or 90 seconds on machine

20 Cossack squats

10 strict press with light dumbbells


Back Squat (4×4 @80% +10 lbs)


Metcon (Time)

200m run

5 squat snatches 155/105

200m run

4 squat snatches

200m run

3 squat snatches

200m run

2 squat snatches

200m run

1 squat snatch
Weight is meant to be heavy. Choose a weight that requires you to do singles. If still working on this movement, a power snatch to overhead squat is a perfect scaling option. Rx+ 185/125

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