Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

100m Run

7 Up-Downs

7 Slam Ball Deadlifts

7 Slam Ball Curl to Press

7 Kip Swings

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

(Choose ONE!)

Option 1: 5-7 Strict False Grip Ring Rows

Option 2: 3-5 Strict False Grip Ring Pull-Ups

Option 3: 1-3 Strict Ring Muscle-Ups

(No Measure)

Workout

Metcon (Time)

FOR TIME

400m Run

30 Slam Balls (30/20)|(20/10)

30 Burpees

400m Run

15 Slam Balls

15 Ring Muscle-Ups

15 Slam Balls

400m Run

30 Burpees

30 Slam Balls

400m Run

(Score is Time)

KG SB: (15/10)|(10/5)

RMU Option 1: Jumping RMU

RMU Option 2: Burpee Pull-Up