Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

2 ROUNDS

5/5 Single Arm Ring Rows

8 Scap Pull-Ups

8 Tuck-Ups

8 BB Upright Rows

10 BB Elbow Punches

INTO..

2 ROUNDS

6 Kip Swings

6 Slow Ring Rows

10 V-Ups

6 BB Clean Deadlift

6 BB Hang Muscle Cleans

Strength

Metcon (Weight)

1.) EMOM x 8 MINUTES

1 Hang Muscle Clean

+

1 Hang Power Clean*

*Start Light and build to Moderate.

(Score is Weight)

Hang Power Clean (2-2-2-2-2)

2.) EMOM x 5 MINUTES

2 Hang Power Cleans*

*Start Moderate and build to workout weight.

(Score is Weight)

Week 2 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

1-2-3-and so on…

Hang Power Cleans (185/135)|(135/95)

2-3-4-and so on…

Strict Pull-Up

3-4-5-and so on…

Toes to Bar

(Score is Rounds + Reps)

KG BB: (85/60)|(60/42.5)

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