Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

8/6 Cal Bike

8 Scap Pull-ups

8 Up-Downs

8 Alt. DB Deadlifts

8 Box Step-Ups

Into…

AMRAP x 5 MINUTES

6/4 Cal Bike

6 Ring Rows

6 Burpees

6 Alt. DB Russian Swings

6 Box Step-Overs

Workout

REINDEER GAMES (Time)

FOR TIME

150/100 Cal Bike

75 Pull-Ups

50 DB Box Step Overs (50/35)|(35/20)/(24/20)

25 DB Devil’s Press

*Athlete may partition reps as needed.

(Score is Time)

KG DB: (22.5/15)|(15/10)
Last Seen: 12/25/21

Partner Workout Option

IN TEAMS OF 2… (Calories)

AMRAP x 25 MINUTES*

8 Pull-Ups

6 DB Box Step Overs (50/35)|(35/20)/(24/20)

4 DB Devil’s Press

*While P1 works through 8 Pull-Ups + 6 Step Overs + 4 Devil’s Press, P2 Accumulates Max Cals on the Bike. Once P1 finishes, Partners will Switch.

(Score is Total Cals on Bike)

KG DB: (22.5/15)|(15/10)

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