Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Run (increasing pace)

8 BB Upright Rows

20 Alt. BB Elbow Punches

12 Alt. Piked Shoulder Taps*

5 Inchworm + Push-up

*Round 2 & 3 Switch to 2 Wall Walks. 8:00 Cap on Warm-Up.

Strength

Metcon (Weight)

EMOM x 12 MINUTES*

1 High Hang Power Clean

+

1 Hang Power Clean

*Start Light and build to Moderate.

(Score is Weight)

Week 3 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 16 MINUTES

MIN 1 & 2 – 400m Run

MIN 3 & 4 – AMRAP of the following*…

7 Hang Power Cleans (115/75)|(75/55)

7 Handstand Push-Ups

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG BB: (52.5/35)|(35/25)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

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