Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

30 dubs

10 KB Swings

10 pull ups or ring rows
If you can’t do 10 UB DU use this as exactly 30 sec of practice

Weightlifting

Squat Clean and Jerk (5×2@75-85%)

Drop and reset must start 2nd lift within 10 seconds

Metcon

Metcon (Time)

3 rounds

80 DU

30 DB snatch@50/35