Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

200 m row

10 Hang Power Cleans

25’ walking lunge

Weightlifting

Power cleans + Front rack lunge (6 sets)

6 sets of

5 TNG power cleans

6 front rack lunges

Metcon

Metcon (Time)

5 rounds

10 cals on a machine

15 WB@20/14

10 ring dips

Rest 90 sec
Each round is a sprint