Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

10/7 AB cal

25’ goblet walking lunge

12 DB push press

Then practice HSW for a few minutes

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Strength

Bench Press (5×5@70%)