Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

60 sec on a machine

5 muscle snatch

5 oh squats

Strength

High hang snatch+snatch

Build to a heavy

Focus on pulling yourself under the bar

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Deadlift@255/205

Push ups

Squat clean@135/95
Rx+

295/220

145/105

Bench press@195/135