Southern Boom CrossFit – SBMetcon
Warm-up (No Measure)
10 Barbell Deadlifts
10 High Pulls
10 Elbow Punches
10 Front Squats
P1: L-Sit on the floor with arms extended to make the letter T.
P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)
After 10 reps, switch positions. Then move on to part 2 below.
P1: Hold in the bottom of a push up on the floor until P2 jumps over, perform a push up and hold in plank as P2 crawls under.
P2: Perform 10 Reps (1 Rep = Jump over, crawl under)
30 Hang Power Cleans (135/95)|(95/65)
15 Power Cleans
15 Power Cleans (155/105)|(115/75)
30 Squat Cleans
(Score is Total Time)
KG BB1: (60/42.5)|(42.5/30)
KG BB2: (70/47.5)|(52.5/35)
Partner Workout Option
IN TEAMS OF 2…
50 Hang Power Cleans (135/95)|(95/65)
25 Power Cleans (135/95)|(95/65)
25 Power Cleans (155/105)|(115/75)
50 Squat Cleans (155/105)|(115/75)
*P1 works on the barbell while P2 runs 200m. Switch every 200m Run until the barbell work is completed. For the row, switch every 250m/200m until the row is complete.
(Score is Time)
KG BB1&2: (60/42.5)|(42.5/30)
KG BB3&4: (70/47.5)|(52.5/35)