Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

AMRAP x 6 MINUTES

:30 Bike @ Mod Hard

6 Med Ball Deadlifts

6 Med Ball Thrusters

6 Med Ball Sit-Ups

Strength

Bench Press (5-5-5-5*)

*1+1/2 Bench Press

Start Moderate and build to Moderate-Heavy. 1 Rep = Lower Down + Press to Parallel + Lower Down + Full Press.

(Score is Weight)

Workout

Part 1 (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

4-6-8-and so on…

Cal Bike

Wall Balls (20/14)|(14/10)

(Score is Rounds + Reps)

-Rest 2:00 b/t Part 1 & Part 2-

Part 2 (Time)

FOR TIME

50/40 Cal Bike

50 Wall Balls

(Score is Time)

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

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