Southern Boom CrossFit – SBMetcon
Warm-Up
Warm-Up (No Measure)
AMRAP x 5 MINUTES
5/4 Cal Bike
10 Ring Rows
5 Scap Pull-Ups
10 Supermans
5 Push-Up to Pikes
Into…
AMRAP x 5 MINUTES
5/4 Cal Bike
5/5 Hand Over Hand Ring Rows
5 Kip Swings
10 Hollow Rocks
5 Up Downs
Skill – All
8:00 RUNNING CLOCK… (No Measure)
Practice Rope Climbs or Strict Pull-Up
(No Measure)
Workout – Performance
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
15/12 Cal Bike
1 Rope Climb
15 Toes to Bar
1 Rope Climb
15 Burpees
(Score is Rounds + Reps)
Workout – Fitness
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
12/10 Cal Bike
3 Strict Pull-Ups
12 Toes to Something
3 Strict Pull-Ups
12 Burpees
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 SLOW PVC Pass Thrus
5/5 Moose Antlers
10/10 Single Arm Banded Upright Row
-Rest as Needed b/t Sets-
(No Measure)
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