Southern Boom CrossFit – SBCOMPETE

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Perform the NCFIT Performance workout with the following goals and/or adjustments…

GOAL: Open with your biggest set on the Front Squats. Consider Burpee to Target.


EVERY 2:00 UNTIL FAILURE (AMRAP – Rounds and Reps)

20/16 Cal Row

1 Wall Walk*

*Add 1 Rep every round

-Rest w/ Remaining Time-

(Score is Rounds + Reps)
GOAL: RPE 9 | “”Death By”” style of how fast can you row to give yourself more time for Wall Walks. In the beginning dial back the pace, then increase to get more time for the Wall Walks in the later rounds.


6 SETS (No Measure)

3 Banded Explosive Pull-Up

-Rest as Needed b/t Sets-

(No Measure)
GOAL: RPE 5 | Focus on keeping these completely strict. This means no legs, but we still want to go up fast. Use whatever band needed but we are thing a really high pull-up (Think like you’re doing a Strict Bar Muscle Up but just the pull not the turnover). We are aiming for below the chest, belly button if you can reach there.

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