Friday 12/29/2017

BoomBox Crossfit, BoomBox North – CrossFit

Strength

Power Clean + Hang Power Clean

*Focus on cycling each rep as quickly and smoothly as possible.

Sport: 10×1+2 EMOM @ 65%

Life: 10×1+2 EMOM @ 60%

Fundamentals: 10 x1+2 EMOM – choose load; light

Metcon

Metcon (6 Rounds for time)

Sport:

Every 1:30 for 9:00

5 deadlifts 225/155

10 hand-release push ups

25 double unders

Life:

Every 1:30 for 9:00

5 deadlifts 185/125

10 push ups

25 double unders / 50 single unders

Fundamentals:

Every 1:30 for 9:00

5 deadlifts – choose load

10 push ups

50 single unders

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