Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :40 Bike @ Mod-Hard Pace

MIN 2 – :20 Slam Ball Ground to Overhead + :20 Step-Ups*

MIN 3 – :20 Hollow Hold + :20 Glute Bridge-Up

*Switch to Slam Balls and Box Jump on Second Round

Strength

Power Clean (Heavy 3-Rep TNG )

ON A 12:00 RUNNING CLOCK…

Build to a Heavy 3-Rep TNG Power Clean

(Score is Weight)

Workout

“THE HILLS HAVE THIGHS” (Calories)

EMOM x 24 MINUTES

MIN 1 – Complete 1 Round*

MIN 2 – Max Cal Bike

MIN 3 – Rest

*1 Round:

1 Power Clean (100% of 3-Rep Power Clean)

4 Box Jumps (24/20)

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

(Score is Total Cals)

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

NOTE: New Benchmark.

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