Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

ON A 8:00 RUNNING CLOCK…

Run 400m as a Group

Into…

3 SETS*

10 Alt. Groiners

5 Tempo Air Squat (3211) → 10 Barbell Front Squats

10 Barbell Strict Press → 10 Barbell Push Press

30 Single Unders → 30 Double Unders

In Set 3, perform the same movements from Round 2.

Strength

Back Squat (5-4-3-2*)

*High Bar Back Squat

Start Moderate-Heavy and build to Heavy.

(Score is Weight)

Workout

Metcon (Time)

4 SETS FOR TIME

15 Thrusters (75/55)|(65/45)

30 Double Unders

100m Run

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG BB: (35/25)|(30/20)

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