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Congratulations Vanessa & Sam!! 3rd place finish at the @fitnessfreedomproject Jay Coon Memorial competition! First time competing for both 🏅🏅 #queensofthenorth #boomboxcrossfitnorth #jaycoonmemorial #fitnessfreedomproject

A post shared by Boombox CrossFit North (@boomboxcrossfit_nrth) on Sep 9, 2017 at 5:52pm PDT

Strength

Back Rack Lunge

4×8 (4L/4R) – same weight across all sets; light to moderate

Metcon

Sport:
AMRAP 15:00
45 double unders
15 wall balls
9 burpee CTB pull ups

Life:
AMRAP 15:00
45 double unders
15 wall balls
9 burpee pull ups

Fundamentals:
AMRAP 15:00
45 double unders
15 wall balls
9 burpees
9 ring rows