Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

3 SETS (:40 ON/ :20 OFF)

Cal Bike

SET 1: 50-60+ RPM

SET 2: 55-65+ RPM

SET 3: 60-70+ RPM

Into…

2 ROUNDS

12 Alt. Cossack Squats

10 Sit-Ups

8 BB Up & Overs*

6 Lunge-Lunge-Squats**

*1 Rep= Push Press + Lower to Back + Back Rack PP + Lower to Front Rack.

**Round 2 complete movement w/ BB.

Strength

Front Squat (10-8-6*)

*Start Light-Moderate and build to Moderate+.

(Score is Weight)

Week 2 of 9

Workout

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – :45 Cal Bike

MIN 2 – :45 Back Rack Lunge-Lunge-Squat (115/75)|(75/55)

MIN 3 – :45 Sit-Ups

(Score is Total Reps)

KG BB: (52.5/35)|(35/25)

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