This. Is. Crossfit. 😂 #kidbootcamp #wallballs #assaultbikesprints

A post shared by Boombox CrossFit North (@boomboxcrossfit_nrth) on Oct 21, 2017 at 9:24am 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/Life:
15:00 to work up to a 1RM
Fundamentals:
15:00 to work up to a 3RM

Metcon

5k Run for Time