Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

Run 200m

Into…

2 ROUNDS

4/4 Samson Stretch

6/6 Step-ups

8 Strict Press

1-2 ROUNDS

8 RDL

8 Box Jumps

8 Push Press

-Hard Cap at 7:00-

Strength

Clean Deadlift (3-3-3*)

*All working sets should be Mod-Heavy…70-75% of 1RM Clean for DL and 1RM Jerk for PP. Option to build if perfect mechanics are maintained.

(Score is Weight)

Push Press (3-3-3**)

**Bar comes from the floor

(Score is Weight)

Week 1 of 8

Workout

Metcon (Time)

2 ROUNDS FOR TIME

30 Box Jumps (24/20)

15 Push Press (135/95)|(95/65)

400m Run

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

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