Southern Boom CrossFit – SBMetcon

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Warm-Up (No Measure)


50 Single Unders or :30 Cardio Choice

5 Reps of (1) Up-Down + (1) Hand Release Push-Up

5/5 Slow Plate Around the Worlds

5 Plate Ground to Overhead (w/ :01 Pause at Top in Press Position)

10 Plate Strict Press (w/ :01 Pause at Top in Press Position)

Skill – All

EMOM x 8 MINUTES (No Measure)

MIN 1 – :30 Handstand Hold Option*

MIN 2 – :30 Strict Handstand Push-Ups or Hand Release Push-Ups

*HS Hold Options…

DBL DB Overhead Hold

Pike Hold

Wall Handstand Hold

Freestanding Hold

(No Measure)

Workout – All


MIN 1 – 1 Burpee…rest remainder

MIN 2 – 2 Burpees…rest remainder

MIN 3 – 3 Burpees…rest remainder

-20:00 Hard Cap-

*Continue until you are can not complete the amount of burpees in the minute. If you fail before 10 minute mark, rest 1-2 minutes then start back at 5 burpees on the minute, then 6 burpees on the next minute, and so on…

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

15 SLOW Arm Haulers

10 Banded Upright Rows

10 Slow Alt. Scorpions

-Rest as Needed b/t Sets-

(No Measure)

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