Southern Boom CrossFit – CrossFit

Warm-up

Metcon (No Measure)

3 rounds

60 sec on a machine(up the intensity each round)

5 inchworms

5 ring rows

5 squats

Strength

Metcon (Time)

For time

20 cleans@70%

Rest 3 min

15 cleans @75%

Rest 3 min

10 cleans@80%

Metcon (No Measure)

Alternate between

Dumbell strict shoulder press

4×10

Dumbell front rack walking lunge

4×20

Rest as needed