Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

1 ROUND

:30 Bike (EZ-Mod)

5 Clean Deadlift

10 Elbow Punches

8 Up-Downs

10 Scap Pull-Ups

1 ROUND

:30 Bike (Mod-Hard)

5 Muscle Clean

5 Strict Press

6 Burpees

8 Kip Swings

*If you have a large class, have half of them perform the Up-Downs/Burpees while the other half perform the Scap Pull-Ups/Kip Swings. Time is precious today and this will avoid having athletes stand around waiting for their turn.

Strength

Clean and Jerk (Moderate-Heavy 5-Rep )

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy 5-Rep TNG Power Clean and Jerk

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

10 Clean & Jerks (155/105)|(115/75)

20/15 Cal Bike

10 Clean & Jerks

20/15 Cal Bike

15 Bar Muscle-Up

10 Clean & Jerks

20/15 Cal Bike

15 Bar Muscle-Up

30 Burpees Over Bar

(Score is Time)

KG BB: (70/55)|(50/35)

BMU Option 1: Jumping Bar Muscle-Up

BMU Option 2: Up-Down Pull-Up