Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :50 Bike @ Mod Pace

MIN 2 – 10 Slow Back Squats into Good Mornings in remaining time

MIN 3 – :50 Up-Downs

MIN 4 – 10 Behind the Neck Press into Active Overhead Hold in remaining time

Then…Repeat!

Strength

Overhead Squat (Heavy 3-Rep )

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Overhead Squat

Week 8 of 8

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

20/15 Cal Bike

20 Burpees

20 Overhead Squats (75/55)|(65/45)

(Score is Time)

KG BB: (35/25)|(30/20)

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