Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Row @ Mod Pace

MIN 2 – 12 Step-Ups + Max Groiners

MIN 3 – :45 Push-Up to Pike

MIN 4 – 12 Slow Med Ball Squats + Max Cat Cows

Workout

“STRAIGHT 100.” (Time)

FOR TIME

25/20 Cal Row

20 Wall Balls (20/14)|(14/10)

20 Box Jumps (24/20)

25/20 Cal Row

30 Wall Balls (20/14)|(14/10)

30 Box Jumps (24/20)

25/20 Cal Row

50 Wall Balls (20/14)|(14/10)

50 Box Jumps (24/20)

25/20 Cal Row

(Score is Time)

KG WB: (9/6)|(6/5)
NOTE: Last Seen 2/23/2022

Post-Workout Strength

Metcon (No Measure)

3 SETS

:30 Hollow Body Hold

8/8 Box Piked Around the World Steps

:30 Wall or Free Standing HS Hold

-Rest As Needed b/t Sets-

(No Measure)

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