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