Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

1 ROUND

100m Run

10 Wall Ball Ground to OH

10 Scap Pull-Ups

5/5 Hand Over Hand Ring Row (Single Ring)*

Into…

1 ROUND

200m Run

8 Wall Ball Push Press

8 Tuck-Ups

6/6 Single Arm Ring Rows

Into…

1 ROUND

400m Run

6 Wall Ball Front Squat

6 Hanging Knee Raises

8 Alt. Single Arm Ring Rows

*Using one Ring, Right Hand over Left for 5 Ring Rows, Left Hand over Right for 5 Ring Rows

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice J-Hook Clamp*

*Progression Suggestion:

Rope Hang or Rope Pull-Ups

Hanging Knees to Elbow

Seated Clamp Practice

Clamp + Stands

(No Measure)

Workout

Metcon (1 Rounds for time)

EVERY 5:30 x 4 SETS

400m Run

30 Wall Balls (20/14)|(14/10)

3 Rope Climbs*

-Rest with Remaining Time-

*Option to complete Legless Rope Climbs.

(Score is Slowest Set)

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

Optional Extra Credit

Metcon (No Measure)

EXTRA CREDIT MURPH PREP – DAY 2

CONDITIONING + STRENGTH

6 SETS*

300m Run

5 Pull-Ups

10 Push-Ups

15 Air Squats

-Rest 1:00 b/t Sets-

*GOAL: Hold consistent pace on all 6 runs…faster than your 400m pace from earlier this week. Intentional, crisp movement on all the of the BW movements. Try to accomplish unbroken if possible.

(No Measure)

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