Friday 01/26/2018

Since Ever Since | #ThrowBack Design by @davidac222

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

I Metcon

Sport:
On a 10:00 clock, ascending ladder of:
2-4-6-8-10..
Front squat 135/95
TTB
Box jumps 24”/20”

Life:
On a 10:00 clock, ascending ladder of:
2-4-6-8-10..
Front squat 115/75
KTE
Box jumps 24”/20”

Fundamentals:
On a 10:00 clock, ascending ladder of:
2-4-6-8-10..
Front squat – choose load
Abmat sit ups
Box jumps

Rest 2:00 then;

Strength

Back Squat

Sport/Life: 8:00 to work up to a heavy triple
Fundamentals: Every 2:00 for 8:00 3 back squats – same weight across all sets; moderately heavy

Upon conclusion of 8:00 clock, immediately into:

II Metcon

Sport:
For time:
50 calorie row
800m run

Life:
For time:
50 calorie row
800m run

Fundamentals:
For time:
50 calorie row
800m run

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