Southern Boom CrossFit – SBCF

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Jog

5 Kip Swings

5 Med. Ball Front Squats

5 Med. Ball Push Press to a target*

*Have athletes toss the ball to a target from the Push Press. However, when they catch the ball, they should only catch the ball in their 2-4″ dip that they do for the Push Press. This is not a full wall ball yet.

Workout

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

80 Wall Balls (20/14)

40 Pull-Ups

Rx+ C2B