Tuesday 01/02/2018

BoomBox Crossfit, BoomBox North – CrossFit

Skills

Warm-up (No Measure)

4 sets, for quality of:

2 rope climbs (Sport tier: legless)

8 strict TTB

10 ring dips

12 alternating DB/KB snatch (12 total reps) – heaviest possible

Metcon

Metcon (AMRAP – Rounds and Reps)

Sport:

AMRAP 12:00

250m row

6 power cleans 185/125

10 burpee CTB pull ups

Life:

AMRAP 12:00

250m row / 200m run

6 power cleans 155/105

10 burpee pull ups

Fundamentals:

AMRAP 12:00

250m row / 200m run

6 power cleans – choose load

10 burpee + jumping pull ups

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