Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

EMOM x 4 MINUTES

MIN 1 – 12 Box Step-Ups + Max Groiner on Box

MIN 2 – 12 Scap Pull-Ups + Max Kip Swings

MIN 3 – 12 Scap Push-Ups + Max Shoulder Taps

MIN 4 – 12 Barbell Deadlifts + Max Elbow Punches

Into…

EMOM x 4 MINUTES

MIN 1 – :45 Max Box Jumps

MIN 2 – 6/6 SA Ring Row + Max Kip Swings

MIN 3 – :45 Up-Downs

MIN 4 – 12 Hang Muscle Cleans + Max Hollow Hold

Extended Warm-up

Metcon (No Measure)

EVERY 3:00 x 4 SETS

3-5 Chest to Bar Pull-Ups

5 Hang Power Cleans*

-Rest with Remaining Time-

*Start Moderate and build slightly past workout weight.

(No Measure)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

35 Box Jump Overs (24/20)

25 Chest to Bar Pull-Ups

15 Burpees

5 Hang Power Clean (205/145)|(145/100)

(Score is Time)

KG BB: (90/65)|(65/45)

Optional Cool Down

Warm-up (No Measure)

2 ROUNDS FOR RECOVERY

15 Slow Arm Haulers

10 Alt. Bird Dogs

3:00 Foam Roll Lats

(No Measure)