6am post-run recovery 🤸🏻‍♀️ #romwod #boomboxcrossfitnorth #recovery

A post shared by Boombox CrossFit North (@boomboxcrossfit_nrth) on Aug 23, 2017 at 7:09am PDT

Skills

3 sets of:
10 goblet squats w/ 1 sec. pause in hole
10 tap swings
10 V-ups

Strength

Back Squat
Sport: 4×5 @ 75%
Life: 4×5 @ 70%
Fundamentals: 4×5 – same weight across all sets

Metcon

Sport:
On a 12:00 clock, ascending ladder of:
1-2-3-4-5…
Thruster 135/95
*100m sprint after each round

Life:
On a 12:00 clock, ascending ladder of:
1-2-3-4-5…
Thruster 115/75
*100m sprint after each round

Fundamentals:
1-2-3-4-5…
Thruster – choose load
*100m sprint after each round