Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

Run 200m as a group

Into…

3-4 ROUNDS

4 Inchworms + Push-Up

8 Tuck-Ups*

8 Alt. DB Bent Over Row

8 Barbell Strict Press + :15 OH Hold**

*In Round 3 and 4, perform 8 V-Ups.

** In Round 3 and 4, perform 8 Push Press.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

20 DB Renegade Rows (35/20)|(20/15)*

15 Toes to Bar

10 Shoulder to Overhead (155/105)|(115/75)

*1 Rep = Push-Up + Row (R) + Row (L).

(Score is Rounds + Reps)

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

Finisher

Metcon (No Measure)

3 SETS

20-25 PVC Supinated Tricep Extensions

20-25 PVC Lat Pull-Downs

1:00 Plank Hold

-Rest As Needed b/t Sets-

(No Measure)

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