Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES*

:45 Bike @ Mod Pace

10 Step-Ups

10 Lunges with PVC Passthrough

10 Tuck-Ups

*Halfway Switch too

:45 Bike @ Hard Pace

10 Box Jumps

10 PVC Overhead Squats

10 Alt. V-Ups

Strength

Overhead Squat (1×3*)

2×3

1×3

*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the first sets of 3 should be roughly 90-95%, the sets of 3 should be roughly Heavier than the previous 2 sets. Focus on perfect movement.

Week 6 of 8

(Score is Weight)

Workout

Metcon (Time)

2 ROUNDS FOR TIME

35/28 Cal Bike

25 Box Jumps (24/20)

10 Overhead Squats or Front Squats (165/115)|(115/75)

(Score is Time)

KG BB: (75/50)|(50/35)

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