Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

10 push press(empty bar)

10 cal on a machine

10 oh squats (empty bar)

Strength

Power clean & jerk EMOM

10 min EMOM

2 reps at a moderate weight

Focus on moving well

Metcon

Metcon (Time)

3 rounds

15 bar facing burpees

12 T2B

9 oh squats@95/65

Metcon (No Measure)

If you want to do your best on the open I suggest only doing the EMOM and some light stretching and light cardio on a machine for about 15-20 min