Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK..

200m Run

INTO..

2 ROUNDS

10 Up Downs

10 Clean Deadlifts

10 Upright Rows

10 Strict Press

INTO..

1-2 ROUNDS (Time Permitting)

10 Burpees

5 Cuban Presses

10 Hang High Pulls

20 Slow Elbow Punches

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy weight of the below complex…

1 Power Clean

+

1 Hang Power Clean

+

1 Split Jerk

(Score is Weight)

Workout

Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here
(135/95)|(95/65)

KG BB: (60/42.5)|(42.5/30)

NOTE: New Benchmark.

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