Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

60 sec on a machine

5 ring rows

5 barbell strict press

Strength

Metcon (No Measure)

16 min alt EMOM

3 hang power cleans@70-80%+10 push ups

10 T2B

Metcon

Metcon (Time)

3 RFT

400 m run(run if you are physically able)

15 bar facing burpees

5 BMU
Scale BMU with 10 C2B or Pull-ups