Southern Boom CrossFit – SBCOMPETE

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

GOAL: Get a touch on all the weights. Perform 2 Sets of each of the listed weights with their respective rep schemes.


AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

4 Wall Walks

8 Single DB Step Over (50/35)(24/20)*

16 Alt. DB Snatch

*DB can be held any way

(Score is Rounds + Reps)
GOAL: RPE 8 | Set a consistent pace. Nothing crazy we already have a sprint workout today. Focus on getting uncomfortable and staying uncomfortable.


3-4 SETS* (No Measure)

5 Strict Pull-Ups

5 Strict Ring Dips

10 GHD Hip Extensions

*Weight Optional for all movements

-Rest As Needed b/t Sets-

(No Measure)
GOAL: RPE 6 | Healthy joint and core work here. These should be feel good reps without falling apart. Strict does not mean slow so think hard and fast pull on the Pull-Ups and hard and fast push on the Dips.. If any of these movements are a cake walk for you throw some weight on to spice it up but make sure we are moving well!

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