Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

90 sec on a machine

20 shoulder taps from the push up position

20 lateral box step ups(10 each leg)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

3 heavy power cleans(80-90%)

5 HSPU

Metcon (No Measure)

10 min EMOM

15 KB swings@70/53

Metcon (No Measure)

10 min alt. EMOM

200 m run/row

20 sit ups or 15 GHD