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A post shared by Boombox CrossFit North (@boomboxcrossfit_nrth) on Nov 29, 2016 at 6:28pm PST

Skills

EMOM 10:00 alternating:

E – 4/6/8/10 unbroken CTB pull ups – choose a rep scheme that will allow you to complete all work sets unbroken

O – 7 back squats @ 60-65% of 1RM

Metcon

15-12-9
KB swing 70/53
Lateral burpee over KB

Rest 2:00

12-9-6
KB swing 70/53
Lateral burpee over KB

Sprint Intervals

Every 2:00 for 8:00

200m sprint / Rest in remaining time