Southern Boom CrossFit – CrossFit

Strength

Shoulder Press (5×5)

@70-75%

Metcon

Metcon (Time)

Alternate on the rower with a partner

Or rest 90 sec between rounds

4 rounds

30/25 cal row

10 power cleans@185/125
Not everyone will be able to do the prescribed weight scale to something that in warm up you can do 3 in a row without hesitation