There's a new guy in town 🔔 #bigred #boomboxcrossfitnorth #kettlebell

A post shared by Boombox CrossFit North (@boomboxcrossfit_nrth) on Aug 27, 2017 at 2:24pm PDT

Strength

3 sets of:
8-10 close grip bench press (hands just outside of smooth)
10-12 feet-elevated ring rows
10-12 dragon flags
8-10 Cossack squats with KB – heaviest possible

Sprint Intervals

EMOM 12:00 alternating:
E: :40 on / :20 off row/Assault Bike/10m shuttle sprint
O: :40 on / :20 off sled sprint – very light

#JackedAndTan

Tabata Intervals of:
Strict press w/ empty barbell
Abmat sit ups