Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

90 sec on a machine

10 walking lunges

10 lateral box step ups

Strength

Back Squat (Heavy 1 drop set max reps)

Build to a heavy single.

When form breaks stop!

Then take 65% of that and do as many reps as possible

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

15 FS @95/65

10 ring rows

50 DU

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