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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