Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

:30 HS Hold

250m on a machine

10 push press(empty bar)

Weightlifting

Power clean+push jerk (5×5)

5 touch and go power clean and push jerks build to a heavy

Metcon

Metcon (Time)

3 rounds

100 double unders

25 Russian KB swings@53/35

20 burpees to a target
RX+ 70/53