Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Cal Bike (EZ-MOD)

8 Barbell Strict Press

10 Tall Jumps or Penguin Taps

8 Scap Ring Rows

Into…

1 ROUND

:20 Cal Bike (FAST)

8 Barbell Push Press

15 Double Unders or :20 of DU Attempts

8 Ring Rows

Strength

Bench Press (1×5 / 1×5 / 1×5*)

1×5 @ 65%

1×5 @ 75%

1×5 @ 85%

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

8 SETS (:20 ON / :10 OFF)

MOVT 1 – Cal Bike

MOVT 2 – Push Press (95/65)|(65/45)

MOVT 3 – Double Unders

MOVT 4 – Ring Rows

1 SET = MOVT 1 to MOVT 4.

-No Additional Rest b/t Sets-

(Score is Total Reps)

KG BB: (42.5/30)|(30/20)