Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Crossbody Mountain Climbers

10 Up-Downs

12 Alt. Lunges

10 Cat-Cows

Into…

2-3 ROUNDS

10 Clean Grip Deadlifts

7 Barbell Cuban Presses*

5-7 Push-Ups

7-10 Air Squats

*Hands shoulder width on the bar, complete an Upright Row and pause for :01 w/ elbows high and outside. Whip elbows through so the bar is now in the Front Rack Position and complete a Strict Press. Bring the bar down to the shoulders and turn the bar back over and pause again for :01 at the top of the Upright Row before lowering. Each portion of this movement should be segmented.

Strength

Clean (Heavy 1-Rep )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Clean

(Score is Weight)

Workout

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

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