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Great job to our lifters yesterday! They did great at Boombox Crossfit Liftoff Vol 3. Both @brits_fit_boombox_nrth and @katieoh went 5/6 and @robertsjb19 and Will went 4/6. @boombox_liftoff @boomboxcrossfit #boomboxcrossfit #boomboxcrossfitnorth #boomboxcrossfitliftoffvol3 #boomboxnorth #unoffical #weightlifting #olympiclifting

A post shared by Boombox CrossFit North (@boomboxcrossfit_nrth) on Nov 5, 2017 at 10:29am PST

Strongman/Odd Object

5 sets of:
50ft. Single arm KB front rack carry (one trip per arm) – heaviest possible
-Superset with-
:10 deadlift hold – heaviest possible (pull from rack or blocks)

Interval Training

100 burpees onto plate
*EMOM perform 100ft. Burden run (50ft. Out and back) with med ball