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A post shared by Boombox CrossFit North (@boomboxcrossfit_nrth) on Nov 8, 2016 at 6:51am PST

Skills

3 sets for quality of:
Beginner/Advanced
:15 wall handstand hold
20 hollow rocks
10m handstand walk / 2 wall walks

Metcon

For time:
8-7-6-5-4-3-2-1
Power clean 135/95
Shoulder-to-overhead 135/95
Pull ups

Strength

Deadlift + Hang Power Clean + Push Press (8:00 to quickly work up to a heavy single)