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 [email protected]%
Rest 3 min
15 cleans @75%
Rest 3 min
10 [email protected]%
Metcon (No Measure)
Alternate between
Dumbell strict shoulder press
4×10
Dumbell front rack walking lunge
4×20
Rest as needed
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