Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 PVC Pass Throughs

10 Groiners

10 Jumping Squats

Into…

2 ROUNDS

5 PVC OHS

:10 Bottom of Dip Hold

:10 Ring Support Hold

Extended Warm-up

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 5 Tempo OHS (2111) (Building)*

MIN 2 – 1-3 Ring Muscle-Ups or RMU Attempts

*Build to Heavier than Workout Weight. Bar comes from the floor

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

9 Ring Muscle-Ups

18 Overhead Squats (115/75)|(75/55)

(Score is Time)

KG BB: (50/35)|(35/25)

RMU OPTION 1: Jumping Ring Muscle-Up

RMU OPTION 2: Strict Pull-Up

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