Southern Boom CrossFit – SBMetcon
Warm-up
Warm-up (No Measure)
2 ROUNDS (7:00 CAP)
100m Run
5/5 Single Arm Ring Rows
5/5 Alt. Single Arm KB Deadlifts
Into…
1 ROUND
200m Run
5/5 Single Arm KB Upright Rows
:10 Dead Hang into :10 Active Hang
10 Scap Pull-Ups
Strength
Metcon (No Measure)
3 SETS
10/10 Single Arm Banded Lat Pull Down
10-15 Banded Pull-Apart
7-10 Strict Pull-Ups
-Rest As Needed b/t Sets-
(No Measure)
Workout
Metcon (1 Rounds for time)
5 SETS
ON A 4:00 RUNNING CLOCK…
12 Chest to Bar Pull-Ups
18 KB Swings (53/35)|(35/26)*
200m Run
-Rest Remainder of Time-
*Option to use heavier KB.
(Score is Slowest Set)
KG KB: (24/16)|(16/12)
Optional Finisher
Metcon (No Measure)
ON A 5:00 RUNNING CLOCK…
Accumulate Max Time in a Banded Plank Hold
(No Measure)
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