Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

15 cal on a machine

15 OH Squats

Weightlifting

Power snatch EMOM

8 min

2 reps

Pick a weight that you can practice catching in perfect position

Metcon

Metcon (Time)

400 m row/run

30 thrusters@45/35

400 m row/run

20 thrusters

400 m row/run

10 thrusters

400 m row/run

5 thrusters