Southern Boom CrossFit – SB60

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Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

:30 Bike (65-70% Effort)

5/5 Single Arm Ring Rows

5/5 Single Arm Arnold Press

10/10 Single DB Suitcase Romanian Deadlifts

Workout

Metcon (No Measure)

4 SETS FOR QUALITY*

10 Barbell Pendlay Rows

10 Unbroken Push Press

10 Slow Seated Goblet Good Mornings

-Rest as needed b/t Sets-

*Athlete Choice for weight. Heavy for the Rows and PP. Light for the Good Mornings. Adjust weight as needed b/t movements on the same barbell.

(No Measure)

Finisher

Metcon (Calories)

FOR TIME*

40-30-20-10

Russian Twists

*:30 Max Cal Bike Sprint after each set.

(Score is Total Cals)