Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

200 m run

5 inch worms

10 Cossack squats

Strength

Metcon (Weight)

3 rounds

25 GHD sit ups or 35 sit ups

30 sec OH HOLD
Try and find a heavy weight that you can hold locked out over head

Metcon

Metcon (Time)

For time

50 DB hang C&J@50/35

40 wall balls@20/14

30pull ups