Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

2-3 ROUNDS (4:00 CAP)

8 Alt. Samson Lunges

8 Alt. Cossack Squats

8 Cat Cows

Into…

AMRAP x 5 MINUTES

:30 Bike @ Mod Hard Pace

8 Jump Squats

8 Alt. V-Ups

8 Step-Ups*

*Option to switch to Box Jumps @2:30.

Strength

Front Squat (4-4-2*)

*Start Heavy and end Heavy+.

(Score is Weight)

Week 6 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15/12 Cal Bike

30 Alt. Mountain Climbers

15 Box Jump (24/20)

30 Alt. Bicycle Crunches

(Score is Rounds + Reps)

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