Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES*

24 Singles

16 Shoulder Taps

8 Up-Downs

8 Wide Stance Good Mornings

:30 Tuck Hold

*At 4:00 adjust movements to:

24 Double Unders/Attempts

4 Inchworms + Push-Up

4 Up-Downs + Broad Jump

4/4 Staggered Stance Good Mornings

:30 Hollow Hold

Strength

Sumo Deadlift (7-5-3*)

*Work up to or beyond weight in workout. Superset working sets w/ 1:00 Tuck Hold.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – 40 Double Unders into Max Sumo DL (275/185)|(185/135)

MIN 2 – 10 Up-Downs Over Bar into Max Hand Release Push-Ups

MIN 3 – Walking Rest

(Score is Total Reps)

KG BB: (125/85)|(85/60)

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