Southern Boom CrossFit – SBMetcon
Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 – 10 Step-Ups + Max Groiners
MIN 2 – 10 Empty Barbell Deadlifts + Max Cat/ Cow
MIN 3 – 10 Scap Push-Up + Max Calf Raise
MIN 4 – 10 Glute Bridge-Ups + Max Hold
Extended Warm-up
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – 3 Deadlifts*
MIN 2 – 4-6 Box Jumps or Step-Ups
MIN 3 – :50 EZ Cardio Choice
*Start Moderate and end at or slightly past workout weight.
(No Measure)
Workout
“21 JUMP STREET” (Time)
10 ROUNDS FOR TIME
3 Deadlifts (275/185)|(185/135)
6 Bar Facing Up-Downs
12 Box Jump Overs (24/20)
(Score is Time)
KG BB: (125/85)|(85/60)
NOTE: New Benchmark.
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