Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

2 ROUNDS

8 Alt. Samson Stretches

8 Up-Down + 2 Scap Push-Ups

8 Slow Push-Ups (Knee Push-Ups Optional)

:10 Top of the Dip Hold*

:10 Bottom of the Dip Hold*

*Complete both holds on Box.

Into…

2 ROUNDS

6 Clean Deadlifts

6 Cuban Presses*

6 Muscle Cleans

6 Push Press

*Complete an upright row, flip the elbows through so the bar is now in the FR, and then complete a Strict Press. Trace the movements back to get to the start position.

Extended Warm-up

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 2-3 Ground to Overhead*

MIN 2 – 3-5 Strict Ring Dips or Slow Box Dips

*Start Light-Mod and build up to and possibly past workout weight. Clean & Jerk preferred.

(Score is Weight)

Workout

“ELIZA & BETH” (Time)

FOR TIME

9-7-5

Ground to Overhead (185/135)|(135/95)

21-15-9

Ring Dips

-Rest 3:00-

15-12-9

Ground to Overhead (95/65)|(65/45)

21-15-9

Burpees Over the Bar

(Score is Total Time)

KG BB1: (85/60)|(60/42.5)

KG BB2: (42.5/30)|(30/20)
NOTE: New Benchmark.

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