Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

:60 second goblet squat hold

200 m run/row

5 strict pull ups/ring rows

Weightlifting

Squat Clean (12×1)

12 min EMOM

1 rep@70-80%

Metcon

Metcon (AMRAP – Reps)

E5MOM for 15 min

650/500m row

30 KB snatches@53/35

Max BJO in remaining time@24/20
750/600m row

BJO@30/24