Southern Boom CrossFit – SBCF

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Jog

5/5 Single Arm KB Sumo Deadlift

10 Slam Balls

:30 Slam Ball Overhead Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 min

20 cal bike/row

20 pull ups

20 push jerks@135/95

20 burpees over the bar

20 foot HSW

SCALE HSW TO :30 sec each HS HOLD