Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

12 Alt Groiners

10 Alt Cossack Squats (Pause :01 at the bottom)

5 Push-Up to Pike

Into…

AMRAP x 5 MINUTES

10 Slam Ball Deadlifts

10 Slam Ball Strict Press

10 Slam Ball Squats*

*Hold Slam Ball in Bear Hug.

Strength

Hang Clean (Heavy 2-Rep )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Hang Squat Clean

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

25 Sit-Ups

15 Slam Balls (30/20)|(20/10)

5 Hang Squat Cleans (185/135)|(135/95)*

*Option for Athlete Choice, AHAP.

(Score is Time)

KG SB: (15/10)|(10/5)

KG BB: (85/60)|(60/42.5)