After Barbell – we get #gymnasty @tinahuiweightlifting @demibagby 🙃 #Repost @tinahuiweightlifting with @repostapp ・・・ When @demibagby shows up it's always a flipping good time!!! #gymnastics #gymnasty #crossfit #boomboxcrossfit #boomboxbarbell @boomboxcrossfit @boombox_nrth ……. thanks for the laughs Littles!

A post shared by Boombox CrossFit North (@boomboxcrossfit_nrth) on Dec 1, 2016 at 11:14am PST

Barbell Cycling

Power Snatch (EMOM 7:00 @ 5 reps)
choose weight; same weight across all sets. Use a load that will allow for fluid repetitions and efficient mechanics. Touch and go if possible.

Metcon

10-9-8-7-6-5-4-3-2-1

TTB
Ball slam
Ring dips

Strength

Deadlift (On an 8:00 clock, quickly work up to a 3RM)
quickly work up to a conservative 3RM