Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m run/row

10/10 single arm DB clean and jerks

Strength

Squat Clean and Jerk (5×3 @80%)

Singles. Reset each clean.

Metcon

Metcon (Time)

8-6-4-2-4-6-8

Bar muscle ups

Calorie on any machine

DB snatch 50/35
Scale: jumping BMU, banded BMU, ring rows

Rx+ 9-7-5-3-5-7-9 BMU, ski, double dB snatch

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