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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