NORTH 🔊🔊 #fitnessfreedomproject #jaycoonmemorial #boomboxcrossfitnorth #escondido

A post shared by Boombox CrossFit North (@boomboxcrossfit_nrth) on Sep 9, 2017 at 6:00pm PDT

Skills

Every 3:00 for 12:00
2 Turkish get ups (1L/1R) – heaviest possible
1 rope climb (modify as needed)

Sprint Intervals

Every 4:00 for 20:00 complete:
10 10m shuttle sprints
100ft. Sled push – light
15 calorie row

#JackedAndTan

EMOM 8:00 alternating:
O- :30 on banded bicep curl / :30 off
E- :30 on push ups / :30 off