Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-Up (No Measure)

1 ROUND

:30 Row (EZ-Mod Pace)

8 Box Step Overs

8 Wall Ball Push Press to Target

4 Air Squats + 4 Narrow Squats*

8 BB Sumo Good Morning

Into…

1 ROUND

:30 Row (Mod-Hard Pace)

6 Box Jump Overs

3/3 Lateral Step-Downs*

6 Wall Balls to Target

6 BB Sumo Deadlift

*Starting at the top of the Box, lower down with control on one leg. Reset at the top of the box for each rep.

Workout

AMNESIA (Time)

3 SETS*
50/40 Cal Row
40 Wall Balls (20/14)|(14/10)
30 Box Jump Overs (24/20)
20 Alt. Pistols
10 Sumo Deadlifts (275/185)|(185/135)

-Rest 2:00 b/t Sets-

*Start at any movement and complete the rest of the movements in any order you choose. Must complete the allotted amount of reps before moving to the next movement of choice. Must complete all 5 movements every set.

(Score is Total Time)

KG WB: (9/6)|(6/5)
KG BB: (125/85)|(85/60)

Pistol Option 1: Alt. Heel Elevated Pistols
Pistol Option 2: Alt. Single Leg Box Squats
NOTE: New Benchmark

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

180/140 Cal Row

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

120 Box Jump Overs (24/20)

80 Alt. Pistols

40 Sumo Deadlifts (275/185)|(185/135)

*P1 works while P2 rests. Split work as Needed. Start at any movement and complete the rest of the movements in any order you choose. Must complete the allotted amount of reps before moving to the next movement of choice.

(Score is Time)

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

KG BB: (125/85)|(85/60)

Pistol Option 1: Alt. Heel Elevated Pistols

Pistol Option 2: Alt. Single Leg Box Squats

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