BoomBox Crossfit, BoomBox North – CrossFit
Skills
Warm-up (No Measure)
3×3 tall clean (on toes)
3×2+2 jerk balance + press in split
Strength
High Hang Clean + Front Squat + Jerk (3×1 @ 92%)
Sport: Work up to a moderately heavy single, then perform 3×1 @ 92% of heavy single
Life: Work up to a moderately heavy single, then perform 3×1 @ 90% of heavy single
Fundamentals: 10×1+1+1 – same weight across all sets; focusing on technique
Metcon
Metcon (AMRAP – Reps)
Sport/Life:
AMRAP 8:00
8 KB swings 53/35
8 hurdle jumps 24″/20″
8 ball slams
Fundamentals:
AMRAP 8:00
8 Russian KB swings – choose load
8 hurdle jumps – choose height
8 ball slams
