Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

200 m run

5 ring rows

5 squats

5 push ups

Strength

Clean grip dead lift (5×5)

Clean grip and clean set up

Metcon

Metcon (Time)

5 RFT

1 strict shoulder press@80%

10 T2B

100 foot farmers carry@70/53

Metcon (No Measure)

3 rounds

20 hollow body rocks

30 sec hip ext hold