Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

:30 Row @ Mod Pace

4 Lunge + Lunge + Air Squat

4 Up-Downs*

4 V-Ups

*Switch to Burpees @ 3:00.

Strength

Front Squat (8-6-6*)

*Start Moderate and build to Moderate-Heavy.

(Score is Weight)

Week 3 of 9

Workout

“FLATLINE” (AMRAP – Reps)

7 SETS

ON A 2:30 RUNNING CLOCK…

20/15 Cal Row

8 Front Squats (135/95)|(95/65)

Max Burpees Over Bar in Time Remaining…

-Rest :30 b/t Sets-

(Score is Total Reps of Burpees)

KG BB: (60/42.5)|(42.5/30)
NOTE: New Benchmark (Remix of the Classic ‘Death Row’).

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