Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

ON A 7:00 RUNNING CLOCK…

1 ROUND

1:00 Row @ Easy Pace

10 PVC Lunge + Pass Through

10 Push-Up to Pike

Into…

2 ROUNDS

:30 Row @ Mod Pace

8 Barbell RDL

8 Barbell Behind the Neck Strict Press

8 Barbell Back Squat

Into…

1-2 ROUNDS

:30 Row @ Hard pace

6 Barbell Hang High Pull

6 Barbell Behind the Neck Push Press

6 Barbell Alt. Back Rack Lunges

Strength

Snatch (Heavy 1-Rep )

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep

(Score is Weight)

Week 8 of 8

Workout

Metcon (Time)

3 ROUNDS FOR TIME

500/400m Row

6 Power Snatches (135/95)|(95/65)

12 Alt. Back Rack Lunges

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

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