Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Row*

10 Up-Downs

8 Tempo Knee Push-Ups @ 30X1 (Option to do from toes)

10 Ring Rows

*R1= 20-24SPM

R2= 24-28SPM

R3= 26-30+SPM

Strength

Bench Press (10-8-6)

Tempo Wide Grip Bench Press @30X1*

*Start light and build to a moderate weight. Use a slightly wider than standard grip. After each set, complete Max Reps of Diamond Push-Ups.

Remember Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

6 SETS

ON A 3:00 RUNNING CLOCK…

30/24 Cal Row

Max Reps in the Remaining Time…

ODD ROUNDS: Burpees

EVEN ROUNDS: Pull-Ups or Ring Rows

-Rest :30 b/t Sets-

(Score is Total Reps)

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