Southern Boom CrossFit – SBCOMPETE

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

GOAL: Fast reps here. Let’s make sure we are Squat Snatching the first rep on each Overhead Squat.


EVERY 1:00 x 4 SETS (AMRAP – Reps)

8/6 Cal Ski

Max Ring Muscle Ups

-Rest 1:00 b/t Sets-

(Score is Total Reps of RMU)
GOAL: RPE 8 | We’re looking for about a minute of work on the Ski and then big sets of the RMU. Think about coming in with your biggest unbroken set. If you have to break then hop off and try to get back up to the rings for one more go before the rest.


2-3 SETS FOR QUALITY (No Measure)

50′ D-Ball Carry (150/100)

10 Hip Extensions

10 Slow Deadbugs

1-2 Legless Rope Climb

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 7 | Just moving here. Nothing crazy intense think more for quality. A little fatigue in the body before going into the Legless Rope Climbs.

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