We got dub’s today!! Who’s getting serious? #boomboxnorth #boomboxcrossfitnorth #doubleunders #whipmarks #escondido #sanmarcos #crossfit

A post shared by Boombox CrossFit North (@boomboxcrossfit_nrth) on Oct 4, 2017 at 5:10pm PDT

Skills

3 sets of:
10 single-arm Z press with KB (10L/10R) – light
15 standing band row
20 alternating shoulder taps in plank

Strength

Bench Press

Sport:1×7 @ 70%; 1×5 @ 75%; 2×5 @ 80%
Life: 1×7 @ 65%; 1×5 @ 70% ; 2×5 @ 75%
Fundamentals: 4×5 – same weight across all sets

Metcon

Sport:
AMRAP 16:00
12 box jump overs 24”/20”
10 ring dips
8 burpee CTB pull ups

Life:
AMRAP 16:00
12 box jump overs 24”/20”
10 ring push ups
8 burpee pull ups

Fundamentals:
AMRAP 16:00
12 box jump overs
10 push ups
8 burpee + jumping pull up