Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

ON A 7:00 RUNNING CLOCK…

400m Run

Into..

AMRAP in Remaining Time..

10 Scap Pull-Ups

8 Box Step-Ups

6 Walking Lunges w/ Twist

4 Perfect Kip Swings

10 Sit-Ups

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

:45 Bike (Moderate)*

5-8 Strict Tempo Pull-Ups (1111)

:45 Hollow Hold or Tuck Hold

*Increase pace each set.

-1:00 Walking Rest b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

21-15-9

Cal Bike*

Pull-Ups**

-Rest 1:30-

50 Back Rack Lunges (135/95)|(95/65)

-Rest 1:30-

9-15-21

Cal Bike*

Box Jump Over (24/20)

*18-12-9 Alternate Calories

**Option for Strict Pull-Ups

(Score is Total Time)

KG BB: (60/42.5)|(42.5/30)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Lats + Hamstrings

(No Measure)

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