Southern Boom CrossFit – SBMetcon

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Warm-up (No Measure)

Tic Tac Toe, three in a row, here we go! This is a fun game to get people moving, and thinking! We are going to do a quick Warm-Up before this game because there is a little sprinting involved.


100m Run (or :30 Cardio Machine)

10 Jumping Jacks

10 Med Ball G2O

10 Up-Downs


Play a Game to Get Warm!

Set up 9 plates on the floor to create a Tic Tac Toe board. Athletes will have different color Med Balls, three for one team and three for another team. They will line up on one side of the gym and on “GO” one athlete on each team will perform a Burpee and then run to the Tic Tac Toe board to place or move their team’s Med Ball. To really make things interesting, set up a Box to hide the board from the Teams so they can’t see ahead of time. The game ends when the team has moved their balls to complete three in a row. Losing team can perform either 5 Burpees or 10 Jumping Squats

SAFETY NOTE: Please make sure to have appropriate lanes and spacing for athletes to run down and back to avoid collisions


Metcon (No Measure)


MIN 1 — AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead (20/14)|(14/10)

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-


MIN 1 — AMRAP of 4 MB Sit-ups + 4 MB Russian Twists*

MIN 2 — Row or Bike, Moderate Effort

*L+R = 1 Rep

(No Measure)

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

Cool Down

Warm-up (No Measure)


2:00 Olympic Wall Squat

2:00 Saddle

2:00 Dragon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

(No Measure)

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