Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Run

10 Lunges

10 Scap Ring Rows

8 Single Ring Ring Rows

Into…

2 ROUNDS

100m Run

8 Russian KB Swings

8 KB Goblet Squats

8 Scap Pull-Ups

8 Kip Swings

Strength

Back Squat (1×5 @ 60%)

1×5 @ 40%*

1×5 @ 50%

1×5 @ 60%

(Score is Weight)

Workout

Metcon (Time)

7 ROUNDS FOR TIME

10 KB Goblet Squats (70/53)|(53/35)

5 Bar Muscle-Ups

(Score is Time)

KG KB: (32/24)|(24/16)

BMU Option 1: 5 Jumping BMU

BMU Option 2: 10 Pull-Ups or C2B Pull-Ups