Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

3 SETS

20 Banded Pull-Aparts

10 Banded Pass Thrus

20 Jumping Jacks

Into…

3 SETS

10/10 Single Arm ½ Kneeling DB Press

10/10 Single Arm Sumo Deadlift

25ft High Skip

25ft High Knees

25ft Butt Kickers

Strength

Metcon (Weight)

EMOM x 14 MINUTES

MIN 1 – 4 Push Press (Athlete Choice, Building)*

MIN 2 – :45 Shuttle Run (EZ)

*Start Light and Build to Heavy Set of 4 with Barbell.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

10 Alt. DB Snatch + Push Press (50/35)|(35/20)*

200m Run

*1 Rep = 1 DB Snatch then Lower DB to same side Shoulder for Push Press

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

Optional Benchmark

THE NCFIT CINCO (Time)

5 ROUNDS FOR TIME

5 Hang Power Clean (155/105)|(115/75)

5 Front Squats

5 Thrusters

5 Shoulder to Overhead

5 Strict HSPU

(Score is Time)

KG BB: (70/55)|(50/35)

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