Southern Boom CrossFit – CrossFit

Warm-up

Metcon (No Measure)

3 rounds

200 m run

20 shoulder taps from the push up position

20 walking lunges

Strength

Shoulder Press (6×6)

Build to a heavy

Super set with the pull ups

Weighted Pull-ups (6×6)

Make these pull ups as hard as you can but go unbroken

Metcon

Metcon (AMRAP – Reps)

8 rounds

30 sec Russian KB swings@70/53

Rest 20 sec

30 sec T2B

rest 20 sec
Try and be consistent each round