Southern Boom CrossFit – CrossFit

Warm-up

Metcon (No Measure)

3 RNFT

10 cal row

10 lateral box step ups (5 each leg)

10 1 arm OH squats (5 each arm)

Strength

High-Hang Snatch (3-2-1-1, 3-2-1-1)

60%, 65%, 70%, 75%

no dropping the bar on the 3’s and 2’s

Metcon

Metcon (Time)

5 RFT

8 power clean & jerks@135/95

6 bar MU
scale the MU to c2b or pull ups