Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

EMOM x 7 MINUTES (:40 ON / :20 OFF)

MIN 1 – EZ Bike

MIN 2-  Good Mornings

MIN 3 – Bird Dogs

MIN 4 – MOD Bike

MIN 5 – Barbell RDL

MIN 6 – Hollow Rocks

MIN 7 – HARD Bike

Strength

Deadlift (5-5-5*)

*Start Light and build to Moderate.

(Score is Weight)

Workout

Metcon (Time)

6 SETS

7 Deadlifts (255/175)|(175/115)

15/12 Cal Bike

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

KG BB: (115/79)|(79/52.5)

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