Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

1 SET

1:00 – Alt Groiners

1:00 – Bootstrappers

Into…

3 SETS

25ft L-Kicks

25ft Knee Hugs

25ft Toe Walks

25ft Butt Kickers

25ft Over the Fence, Under the Fence

25ft High Knees

Workout

Metcon (AMRAP – Reps)

3 SETS

ON A 7:00 RUNNING CLOCK…

800m Run

15 Hand Release Push-Ups

15 Deadlifts (185/135)|(135/95)

Max Sit-Ups in Time Remaining…

-Rest 2:00 b/t Sets-

(Score is Reps)

BB KG: (85/60)|(60/42.5)

Optional Finisher

Metcon (AMRAP – Reps)

3 SETS FOR REPS

1:00 Slow Crossbody Mountain Climbers

:30 Rest

1:00 Slow Leg Raises

-Rest 1:00 b/t Sets-

(Score is Reps)

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