Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Bar Hang

MIN 2 – :45 Samson Lunges

MIN 3 – :45 Alt. DB Seesaw Row

MIN 4 – :45 Quad Heel Taps

Workout

Metcon (Time)

FOR TIME*

200m DB Farmer Carry (50/35)|(35/20)

160 Alt. DB Farmer Lunges

120 Alt. DB Slides

80 Alt. No Push-Up Renegade Rows

*Pick Your Path…

Option 1 – Straight Through

Or…

Option 2 – 4 Rounds of…

50m DB Farmer Carry

40 Alt. DB Farmer Lunges

30 DB Slides

20 Alt. No Push-Up Renegade Rows

Or…

Option 3 – 2 Rounds of…

100m DB Farmer Carry

80 Alt. DB Farmer Lunges

60 Alt. DB Slides

40 Alt. No Push-Up Renegade Rows

(Score is Time)

KG DB: (22.5/15)|(15/10)

Optional Finisher

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :40 Single DB Curl

MIN 2 – :40 Russian Twist

MIN 3 – :40 Single DB Skull Crusher

(No Measure)

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