Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8/6 Cal Row

8 Alt. Reverse Lunges

8 Wall Ball Strict Press*

4 Sumo Stance Good Mornings

*At 2:30 complete 8 Wall Ball Push Press

-Into-

1 ROUND

10 Alt. Slow Cossack Squats

8 Groiner + Twist

8 Bootstrap Squats

6 Kang Squats

6 Tempo Air Squats @22X1

Strength

Front Squat (6-6-4*)

*Start Moderate-Heavy and build to Heavy.

(Score is Weight)

Week 4 of 9

Workout

Metcon (AMRAP – Reps)

4 SETS (:40 ON/ :20 OFF)*

MOVT 1 – Wall Balls (20/14)|(14/10)

MOVT 2 – Cal Row

MOVT 3 – Alt. Overhead Wall Ball Lunges

MOVT 4 – Cal Row

*1 SET= MOVT 1-MOVT 4

-No Additional Rest b/t Sets-

(Score is Total Reps)

KG WB: (9/6)|(6/5)

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