Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

1 min on a machine

10 front rack lunge

20 sec handstand hold

Strength

Hang clean every 30 sec

Every 30 sec for 10 min 1 hang squat clean. 65-75%

Push press EMOM

First 5 min 3 reps@75%

Last 5 min 1 rep@something heavier

Metcon

Metcon (Time)

8 RFT

10 cal on a machine(try to mix it up)

10 Wall Balls@20/14