Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

10 Ring Rows

5 BB Upright Rows

10 Box Step-Ups

:20 Hollow Hold

Into…

AMRAP x 4 MINUTES

5 Hang High Pulls

5 Hang Muscle Cleans

10 Elbow Punches

5 Box Jumps w/ Step Down

8/6 Cal Rows

Workout

Metcon (Time)

FOR TIME*

25 Ring Muscle-Ups

50 Hang Power Cleans (155/105)|(115/75)

75 Box Jumps (24/20)

100/75 Cal Row

*Partition as Needed and Complete in Any Order to Complete All the Work.

(Score is Time)

KB BB: (70/47.5)|(52.5/35)

RMU Option 1: Burpee Chest to Bar Pull-Ups

RMU Option 2: Burpee Pull-Ups

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

2 ROUNDS FOR TIME*

20 Ring Muscle-Ups

40 Power Cleans (155/105)|(115/75)

60 Box Jumps (24/20)

80/65 Cal Row

*P1 works while P2 Rests. Split work as needed. Complete in order for both Rounds.

(Score is Time)

KB BB: (70/47.5)|(52.5/35)

RMU Option 1: Burpee Chest to Bar Pull-Ups

RMU Option 2: Burpee Pull-Ups

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