Friday 160129
Announcements
A Celebration of Life for Robert will be held Saturday January 30, 2016 at a beautiful western setting located 9107 W. McMillan Rd. Nampa, Id 83687. Doors will open at 2 PM and the ceremony will begin promptly at 3 PM. We will be serving Texas Style BBQ from his own Bob’s Texas BBQ, A donation Bar will be available. In lieu of flowers please donate at youcaring.com in care of Robert McPherson. There will be a donation and card basket at the front door. Please be prepared to tell stories, we want everyone to know what a great and fun guy he was.
Boise CrossFit – CrossFit
Weightlifting
Split Jerk (Every 2 minutes for 12 minutes, 2 reps)
Build from 55-80% across the 6 sets. Hold the second jerk in the receiving position for 1-2 seconds before standing.
Metcon
Metcon (Time)
For time:
18 Clean & Jerks 135/95
18 Bar-facing Burpees
3 Rope Climbs, 15 ft
15 Clean & Jerks
15 Bar-facing Burpees
2 Rope Climbs
12 Clean & Jerks
12 Bar-facing Burpees
1 Rope Climb