Congratulations to all 4 of our competitors yesterday who each made it up for a podium spot!! We really enjoyed ourselves and the extremely well-run @grittoglory competition at @crossfitcounterculture in Vista 💪🏼 In the scaled division, we had team "You wine some you booze some"- Coach Katie & Hollie take 3rd!! 🎉 In the advanced division, we had team "Carbie girls in a Carbie world"- Coach Brit & Lea (of @territoryfoods and @boomboxcrossfit) take 2nd!! 🎉 Thank you to everyone who came out to support and encourage, we always roll deep at local comps! Great job everyone!! 👏🏼👏🏼 #boomboxcrossfitnorth #boomboxnorth #crossfitcounterculture #grittoglory #grittoglorycompetition #territoryfoods #boomboxcrossfit #crossfitcompetition #escondido #sanmarcos #vista #sandiego

A post shared by Boombox CrossFit North (@boomboxcrossfit_nrth) on Jul 30, 2017 at 2:52pm PDT

Strength

3 sets of:
10-12 single arm DB/KB press – heaviest possible
15-20 Russian med ball twists
10-12 hip extension on GHD or partner spotted on bench – plate on back if possible
:15 ring support or box support hold

Metcon

Sport/Life/Fundamentals:
400m run for time
Rest 2:00 then;
400m med ball run for time
Rest 2:00 then;
400m run for time
Rest 1:00 then;
200m med ball run for time