Southern Boom CrossFit – CrossFit

Weightlifting

Shoulder Press (5 sets of 10)

Gymnastics

Weighted Pull-ups (5 sets of 10)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

7 Hand Release Push Ups

7 Ab Mat Sit Ups

7 Strict Ring Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

4 Push Press (135/95)

8 BJ

12 Slamballs

16 Weighted Lunges (135/95)