Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

90 seconds on a machine

10 jump lunges

10 shoulder taps or 30 second hand stand hold

Strength

Bent Over Row (5×5)

Push-ups (5 rounds max reps)

Super set with bent over rows

Metcon

Metcon (Time)

With a partner…

14 rounds

100m run

14 GB Squats

14 T2B
RX+ Sandbag 150/100

Both partners run together