Southern Boom CrossFit – CrossFit

Strength

Metcon (No Measure)

10 minute EMOM

10 strict pull ups

10 ring dips

Metcon (No Measure)

5 sets of 20

Hollow body rocks

Metcon

Metcon (Time)

4 RFT

15 kb swings

10 push press@115/85

15 double unders

10 dead lifts@115/85

200 m run

or double the numbers on all the above movements and no run!!!