Lookout for Boombox North in the Epic Series How-To video…….coming soon!! We'll be showing you how to do a keg lunge walk- one of the challenges you'll be seeing on the Epic Series Elite Course this December. If you're interested in doing this challenge, contact me for a discount code!! Thanks @epic_series!! #epicseries #epicseriessandiego #ocr #escondido #boomboxnorth #keglungewalk

A post shared by Boombox CrossFit North (@boomboxcrossfit_nrth) on Nov 15, 2016 at 2:28pm PST

Skills

EMOM 5:00

Advanced: Strict ring dips :15 on / :45 off

Beginner: Ring push ups/box dips/parallette push ups :15 on / :45 off

Strength

1 Pause Back Squat + 3 Back Squats (3 x 1 @ 60-65% of 1RM, +5-10 lbs)
-Superset with-

2 max height jump-and-touch

Metcon

3 rounds for time of:

20 pull ups
25 KB swings 53/35
20 wall balls