Southern Boom CrossFit – SBMetcon
Warm-up
Warm-up (No Measure)
ON A 7:00 RUNNING CLOCK…
2 ROUNDS
12 Up-Downs
6/6 SA DB Strict Press
12 Alt. Lunges
12 Sit-Ups
Into…
2 ROUNDS
12 Slam Ball Ground to Overhead
6/6 SA DB Floor Press
12 Goblet Squats
12 Tuck-Ups
Strength
Bench Press (1×3 / 1×3 / 1×3*)
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 6 of 9
(Score is Weight)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
24 Up-Downs
21 DB Floor Press (50/35)|(35/20)
18 Slam Balls (30/20)|(20/10)
15 Jumping Air Squats
(Score is Time)
KG DB: (22.5/15)|(15/10)
KG SB: (15/10)|(10/5)
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