Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

60 sec on a machine

5 ring rows

10 Cossack squats

Strength

Clean EMOM

5 min EMOM

10 cleans

Rest 2 min

5 min EMOM

8 cleans

Rest 2 min

5 min EMOM

6 cleans

Rest 2 min

5 min EMOM

4 cleans

Rest 2 min

5 min EMOM

2 cleans
Increase weight during every rest

Metcon (No Measure)

Core work

3 rounds

25 hollow body rocks

15 hip ext