Southern Boom CrossFit – CrossFit

Metcon

BOOM TEST (AMRAP – Reps)

0-6 minutes

800 m Run

Max thrusters@95/65

6-10 minutes

Rest

10-16 minutes

800 m run

Max snatch@ 95/65

16-20 minutes

Rest

20-26 minutes

800 m run

Max clean & Jerks

26-30 minutes

Rest

30-36

800 m run

Max burpees

Metcon (No Measure)

4 RNFT

15 hollow body rocks

15 hip ext.

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