Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

AMRAP x 7 MINUTES

10/8 Cal Row

10 Sumo Stance Good Morning

5 Inchworms

5 Kang Squats

15 Glute Bridges

Strength

Deadlift (5-4-3-2*)

*Start Moderate and build to Heavy.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

60/50 Cal Row

50 Sumo Deadlifts (205/145)|(145/100)

50 Hand Release Push-Up

30/25 Cal Row

25 Sumo Deadlifts

25 Hand Release Push-Ups

(Score is Time)

KG BB: (90/65)|(65/45)

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