Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

1 ROUNDS

8 Scap Push-Up to Pike

12 Straight Leg Sit-Ups

12 Banded Flys

12 Banded Pull Aparts

Into…

2-3 ROUNDS

6 Kip Swings

6 Strict Knee Raises

6 Barbell Strict Press

6 Up-Downs

Strength

Bench Press (10-8-6-8-10*)

*Start Light-Moderate and build to Moderate-Heavy. After Set of 6, build back up using weights you previously used.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

5 SETS

ON A 2:00 RUNNING CLOCK…

15 Toes to Bar

Max Shoulder to Overhead (155/105)|(115/75) with Time Remaining…*

-Rest 1:00 b/t Sets-

*Option to use (185/135).

(Score is Total Reps of Shoulder to Overhead)

KG BB: (70/47.5)|(52.5/35)

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