Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

2 SETS (8:00 MAX)

20 Mountain Climbers

5 Air Squats

5 Up Downs

5 Scap Pull Ups

2 SETS

100m Run

5 Barbell Front Squats

5 Barbell Strict Presses

5 Kip Swings

2 SETS

100m Run

5 Barbell Thrusters

5 Bigger Kip Swings

Strength

Weighted Pull-ups (8-6-4-2*)

*Start moderate-light, increase weight every set, and build to heavy set of 2.

(Score is Weight)

Workout

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

75 Pull-ups

400m Team Run

42 Thrusters (95/65)|(65/45)

800m Team Run

42 Thrusters

400m Team Run

75 Pull-ups

*P1 Works while P2 Rests. Split work as needed, perform Runs together.

(Score is Time)

KG BB: (42.5/30)|(30/20)

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