Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

90 seconds on machine or 400m run

5 kip swings

5 ring rows

5 sotts press+ 5 ohs

Strength

Snatch (5 rep max within 3 mins )

Can be singles or tng

Metcon

Metcon (Time)

Choose between…

60 pull-ups

30 C2B

Or 15 BMU

For time

Metcon (Time)

Choose between…

60 pull-ups

30 C2B

Or 15 BMU

For time