Southern Boom CrossFit – SBCOMPETE

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

GOAL: Sub for Burpee to Targets. Consider (70/53) on the Russian KB Swings.


EVERY 4:00 x 4 SETS (Time)

8 Shuttle Runs

40 Crossover Singles

6 Sandbag Over Shoulder (150/100)

-Rest w/ Time Remaining-

(Score is Slowest Set)

GOAL: RPE 8 | Try to find a consistent pace on all movements. Aim for a minute of rest or more ideally keep any tripping on the jump rope at a minimum. (Don’t rush these if they have been a struggle for you try to stay calm and spend no more than a minute to get through them)


4 SETS (Time)

500m Row Hard

250m Row Easy

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

GOAL: RPE 8 | Sprint the 500m and recover on the 250m. A little drop off is ok on the 500m but try to keep it as close in times as possible!

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