Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

3:00 Bike

Immediately Into…

AMRAP x 7 MINUTES (With a light KB)

2/2 Unbroken KB Complex* (R/L)

10 Strict Sit-Ups (Hands behind the head)

*1 Complex = 2 Single Arm KB Deadlift + 3 KB Hang Clean Lunges (Like receiving a Squat Clean but in a lunge)

Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

ON A 4:00 RUNNING CLOCK…

30/24 Cal Bike

25 Sit-Ups

Max Russian KB Swing in Time Remaining (70/53)|(53/35)

-Rest 1:00 b/t Sets-

(Score is Reps)

KG KB: (32/24)|(24/16)

Optional Finisher

Metcon (Weight)

4 SETS FOR QUALITY

20 Alt. DB Hammer Curls

1:00 Plank

-Rest as Needed b/t Sets-

(Score is Weight)

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