Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Row

20 Mountain Climbers

10 Scap Pull-Ups

10 Bent Over TYI’s*

*ATHLETE NOTE*: Similar to the Bent Over Row position, athletes will raise their arms to the sides to create the “T”, then raise their arms up to create a “Y”, then raise overhead to create the “I”.

Workout

Metcon (Time)

FOR TIME

500/400m Row

50 Sit-Ups

10 strict pull ups

400/300m Row

40 Sit-Ups

8 strict pull ups

300/200m Row

30 Sit-Ups

6 strict pull ups

200/150m Row

20 Sit-Ups

4 strict pull ups

100m Row

10 Sit-Ups

2 strict pull ups

(Score is Time)

Optional Finisher

Metcon (Time)

FOR TIME

30-25-20

Single DB Curl (50/35)|(35/20)*

1:00 Push-Up Plank

*DB Held across the chest.

(Score is Time)