Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

90 sec on a machine

10 box step ups

10 sit ups

Strength

Back Squat (3×10)

65%, 70%, 75%

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

50 double unders

200 m run/row

20 alt DB snatch@50/35
75/50

Metcon (No Measure)

3 RNFT

1 min plank

1 min on each side