Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

2-3 ROUNDS (5 MIN CAP)

30 Single Unders

4 WB Lunge + WB Lunge + WB Squat

4 Ring Rows

4 Burpees

Into…

2-3 ROUNDS (5 MIN CAP)

25 Double Unders

8 Russian KBS

4 Box Jumps

4 WB Push Press

4 Wall Ball Shots

Workout

Filthy Fifty (Time)

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball

Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.

NOTE: Last seen 7/2/2022.

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

100 Box Jump (24)

100 Jumping Pull-ups

100 Kettlebell Swings (53/35)|(35/26)

100 Walking Lunges

100 Knees to Elbow

100 Push Press (45/35)|(35/15)

100 Plate Good Mornings (25/15)|(15/10)**

100 Wall Balls (20/14)|(14/10)

100 Burpees

100 Double Unders

*P1 works while P2 rests. Split work as needed.

**Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.

(Score is Time)

KG KB: (24/16)|(16/12)

KG BB: (20/15)|(15/12)

KG WB: (9/6)|(6/5)