Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Mountain Climbers

10 Sumo Good Morning (BB in Second Round)

10 Scap Pull-Ups (10 Ring Rows in Second Round)

10 Superman Raises

Into…

1 ROUND

10 Up-Downs

10 Sumo Deadlift

10 Small Kip Swings

10 Hollow Rocks

Extended Warm-up

Metcon (No Measure)

EVERY 3:00 x 3 SETS

5 Sumo Deadlifts

Into…

Pick one of the Below Options…

-Rest with Time Remaining-

Option 1:

5 Slow Ring Rows + 3-5 Kip Swings

Or…

Option 2:

3 Strict Pull-Up + 3 Kipping

Pull-Ups

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

ON AN 20:00 RUNNING CLOCK…

50 Up-Down Pull-Ups*

Immediately Into…

AMRAP in Remaining Time Of…

6 Pull-Ups

8 Sumo Deadlifts (225/155)|(155/105)

10 Up-Downs to a Target*

*Pull-Up Bar / Target ideally 6″ above standing reach.

(Score is Rounds + Reps)

KG BB: (100/70)|(70/47.5)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

ON A 25:00 RUNNING CLOCK…*

100 Up-Down Pull-Ups

Immediately Into…

AMRAP in Remaining Time Of…

4 Pull-Ups

6 Sumo Deadlifts (225/155)|(155/105)

8 Up-Downs to a Target**

*For the Buy-In P1 and P2 will go rep for rep. Once P1 completes 1 Up-Down Pull-Up then P2 completes 1 Up-Down Pull-Up until all reps are completed. As soon a P1 chin clears the bar, P2 can sprawl down for the up-down. For the AMRAP P1 completes a whole AMRAP while P2 hangs from the rig. Once P1 finishes a round, switch. If partner on the rig comes off, partner working through the round must stop and rest until the partner is hanging again.

*Pull-Up Bar / Target ideally 6″ above standing reach.

(Score is Rounds + Reps)

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

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