Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-Up (No Measure)

ON A 10:00 RUNNING CLOCK…

2:00 Bike EZ Pace

Into…

3-4  ROUNDS

10 Floor Body Saw

8 Single DB Curl

8 Single DB Skull Crusher

6 Strict Up-Down

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

30/25 Cal Bike

60 Crossbody Mountain Climbers

30 Up-Downs

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :40 Single DB Skull Crushers

MIN 2 – :40 Single DB Curls

MIN 3 – :40 Ring Body Saws

(No Measure)

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