Friday ▪️Jenna with the Beast Rope ▪️ @rxsmartgear #beastrope #bringonzeus #boomboxnorth @jenna.petrungaro

A post shared by Boombox CrossFit North (@boomboxcrossfit_nrth) on Dec 23, 2016 at 6:39pm PST

Strength

Back Squat (On a 12:00 clock, quickly work up to a 3RM)
Rest exactly 3:00 and then;

Metcon

AMRAP 12:00
12 deadlifts 115/75
12 front squats 115/75
10 push ups
10 pull ups
Rest exactly 3:00 and then;

Sprint Intervals

E3MOM for 9:00
400m run or 500m row