Southern Boom CrossFit – SBMetcon

View Public Whiteboard

Warm-up

Warm-up (No Measure)

On a 6:00 Running Clock…

20 Alt Groiners

18 Alt Plank Shoulder Taps

16 Alt Cossack Squats

14 Air Squats

12 Hollow Rocks

10 Jumping Squats

Bike in Remaining Time…

Strength

Back Squat (5×3)

*Superset each Set with 10 Perfect Hollow Rocks

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

20-15-10-15-20

Hang Power Clean (95/65)|(65/45)

Back Squat

*Perform 3 Up-Downs every time the barbell touches the ground. Athlete can rest barbell on shoulders in front or back but may not rest at the waist.

(Score is Time)

KG BB: (42.5/30)|(30/20)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Slam Ball Gut Smash

(No Measure)