Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

90 sec on a machine

10 barbell strict press

20 walking lunges

Weightlifting

Split Jerk (5×3)

Work between 70-80%

Metcon

Metcon (No Measure)

Every 2 min for 20 min

3 strict shoulder press@75%

6 strict pull ups(unbroken)

9 Russian KB swings
If you can’t finish under 2 min do a round every 2 min and 30 seconds