Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

300 m row

30 sec handstand hold

10 box step ups

Strength

Metcon (No Measure)

Super set

3×10 walking lunge(heavy)

3×12 deficit push ups

Back Squat (5×[email protected]%)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

10 front squats@ 135/95

5 HSPU
RX+

155/105

Strict HSPU