Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

1 ROUND

30 Singles Unders

10 Air Squats

10 Strict Press

10 Slow Deadlifts

Into…

2 ROUNDS

15 Double Unders

8 Wall Balls

8 Good Mornings

8 Push Press

8 KB Swings

8 Jumping Pull-Ups

Workout

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
*Back Extensions: Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.

(Score is Time)

KG KB: (24/16)|(16/12)

KG BB: (20/15)|(15/12)

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

NOTE: Last Seen 10/12/2019

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

2 ROUNDS FOR TIME*

50 Box Jump (24/20)

50 Jumping Pull-ups

50 Kettlebell Swings (53/35)|(35/26)

50 Walking Lunges

50 Knees to Elbow

50 Push Press (45/35)|(35/15)

50 Plate Good Mornings (25/15)|(15/10)**

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

50 Burpees

50 Double Unders

*P1 works while P2 Rests. Split work as needed.

**Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.

(Score is Time)

KG KB: (24/16)|(16/12)

KG BB: (20/15)|(15/12)

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

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