Monday 07/10/2017

Act as if the FUTURE is watching. Because they are | @fit_bambino_apparel

A post shared by Boombox CrossFit Aka BOOMBOX™ (@boomboxcrossfit) on

Skills

Kipping pull up
10:00 of coach-led tap swing and kipping pull up practice

Strength

Paused Front Squat
Sport:
4×3 @ 75%
-Superset with-
4×8-10 feet-elevated ring rows – “Sport” tier athletes add load if possible

Life:
4×3 @ 70%
-Superset with-
4×8-12 feet-elevated ring rows

Fundamentals
4×3 @ – choose load; +5-10lbs. from last week’s working weight
-Superset with-
4×8-12 ring rows

Metcon

Sport:

AMRAP 12:00
6 thrusters 135/95
9 lateral burpees over bar
12 CTB pull ups

Life:
AMRAP 12:00
6 thrusters 115/75
9 lateral burpees over bar
12 pull ups

Fundamentals
AMRAP 12:00
6 thrusters – choose load
9 lateral burpees over bar
12 jumping pull ups

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