Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-Up (No Measure)

ON A 7:00 RUNNING CLOCK…

1 ROUND

10 Box Step-Overs

10 Clean Deadlifts

10 Upright Rows

10 Strict Press

Into…

1 ROUND

8 Half Box Jumps

8 High Pulls

8 Push Press

Into…

AMRAP IN REMAINING TIME…

6 Box Jump Overs

6 Hang Muscle Cleans

6 Push Jerk

Strength

Clean and Jerk (ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean & Jerk)

(Score is Weight)

Week 9 of 9

Workout

Metcon (Weight)

EMOM x 10 MINUTES

1 Power Clean & Jerk (75% of 1-Rep Heavy) + 10 Box Jump Overs (24/20)

-Rest with Time Remaining-

(Score is Weight)

Optional Finisher

Metcon (No Measure)

FOR QUALITY

600/400 Alt. Box Step-Ups (24/20)*

Week 3 of 4 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)

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