Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

ON A 9:00 RUNNING CLOCK..

6 SETS (:20 ON / :10 OFF)

Cal Bike

Into…

1 ROUND

8 Clean Deadlift

8 Upright Rows

16 Alt. Elbow Punches

8 Hang Muscle Cleans

Into…

1 ROUND

10 Ring Rows

8 Scap Pull-Ups

8 Small Kip Swings

6-8 Jumping Pull-Ups

Strength

Metcon (Weight)

EVERY 1:30 x 7 SETS*

1 Power Clean

+

1 Hang Squat Clean

*Start Moderate and build to a heavy weight.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

30/25 Cal Bike

20 Pull-Ups

10 Hang Power Cleans (155/105)|(115/75)

(Score is Rounds + Reps)

KG BB: (70/47.5)|(52.5/35)

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