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
