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Friday 170714

13
Jul

Friday 170714

Boise CrossFit – CrossFit

Ready for your Castro Game week 3!

1. Bring your coach a healthy treat/snack

2. Attend a 5am class

3. 5 minute banded march (https://journal.crossfit.com/article/cfj-the-banded-march)

4. Check in on Facebook, tag at least 2 others

5. Try a “preworkout” before a heavy day

6. 100 calorie assault bike before or after class

Open gym during the challenge, romwod 9-10 and open gym 10-12 on Sunday. And remember, tasks can be completed at any time during the challenge.

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
35 minute cap

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