Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

90 sec on a machine

20 walking lunges

30 sec handstand hold

Strength

Back Squat (3 rounds of)

3 reps @ 80%

Rest 1 min

7 reps @ 65%

Rest 2 min

Metcon

Metcon (Time)

5 RFT

6 Hang power snatch@135/95

6 muscle ups
Use a weight that you can do all unbroken

Muscle ups scale to C2B or pull ups