Southern Boom CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
60 sec on a machine
20 Cossack squats
Weightlifting
Squat Clean and Jerk (5×3)
Build to a heavy
Strength
Front Squat (5×3)
Build to a heavy starting at 65%
Metcon (No Measure)
3 sets
4 strict shoulder press@75%
6-10 UB strict pull ups
15 cal AB SPRINT!!!!
Rest as needed between sets
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