Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

5 Inch Worm + Push-Up

:10 Dead Hang

:10 Active Hang

10 Scap Pull-Ups

Into…

AMRAP x 4 MINUTES

15 Tuck-Ups

10 Up-Downs

:15 Tuck Hang

Extended Warm-up

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 4 Kip Swings + 2 Kipping Pull-Ups + 2 Toes to Bar

MIN 2 – :40 Slow Inchworms w/ Push-Up

(No Measure)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

25 Burpees

15 Pull-Up + Toes to Bar*

*1 Pull-Up + 1 Toes to Bar = 1 Rep

**Option to perform 15 Pull-Ups then 15 Toes to Bar if can not easily connect the reps.

(Score is Time)

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