Southern Boom CrossFit – SBCOMPETE

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

GOAL: Hard effort on the row, sub 4:00 both rounds. Aim for 2-3 Sets on the Wall Balls and 2-3 quick sets on the Snatches.


AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

40 Crossover Singles

20 DB Bench Press (50/35)

2 Rope Climbs

(Score is Rounds + Reps)
GOAL: RPE 8 | Aim for Unbroken on the jump rope and quick 2 reps for the Rope Climb. Break up Bench Press ahead of time to make sure we can keep a consistent pace and not get caught with the DBs.


3-4 SETS (No Measure)

1-3 Strict Ring Muscle Up (Banded Optional)

(No Measure)
GOAL: RPE 5 | These Strict Ring Muscle Ups we should be smooth. Smooth pull into the transition, and smooth finish out of the transition. No getting caught at any point of the movement so use a band if necessary!

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