Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

200m Run

Into…

2 ROUNDS

8 Samson Lunges

8 Bird Dogs

8 Scap Pull-Ups

Into…

2-3 ROUNDS

8 Alt. Medball Lunges + Press

8 Alt. Medball Cossack Squats

8 Medball Sit-Ups

Strength

Back Squat (5-5-5*)

*Start Light and build to Moderate.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1&2 – AMRAP of…8 Burpees + 12 Toes to Bar*

MIN 3 – Max Wall Balls (20/14)|(14/10)

MIN 4 – Rest

*Pick up where you left off.

(Score is Total Reps)

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

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