Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

:30 Bike @ Moderate Pace

4 KB Deadlifts

4 KB High Pulls

4 Tuck-Ups

Into…

AMRAP x 4 MINUTES

:30 Bike @ Hard Pace

4 Russian KB Swings

4 Mixed Grip Ring Rows

4 V-Ups

Workout

Metcon (Time)

FOR TIME*

200 Russian KB Swings (70/53)|(53/35)

150 Sit-Ups

100/80 Cal Bike

15 Rope Climbs

*Partition as needed to complete all reps.

(Score is Time)

KG KB: (32/24)|(24/16)

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