Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

EVERY 2:00 FOR 4 SETS…

50m Run

10 RDLs

10 Alt. Elbow Punches

5-10 Sumo good Mornings

Strength

Deadlift (5×5*)

*Deadstop Deadlift…

Full :01 pause at the bottom of the Deadlift. Keep working Sets Moderate-Heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

8 Deadlifts (135/95)|(95/65)

6 Hang Power Clean

200m Run

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)

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