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Friday 170804

3
Aug

Friday 170804

Boise CrossFit – CrossFit

Bring a friend Friday! All classes are free to try. Stay late after the 6pm class for some BBQ and beer.

Final Castro bingo challenge week is here. Here are your tasks:

1. Complete the Crossover Symmetry “Iron Scap” protocol

2. 100 Burpee cash out

3. Leave a review on Facebook

4. Research and read the CrossFit journal article “What is fitness?”
https://journal.crossfit.com/article/what-is-fitness

5. Wear a Boise CrossFit shirt outside the gym and tag us in a photo

6. Complete/attempt level 1 “Asscheeks”
Load 135/95 (scaled appropriately) and do three sets for MAX reps of back squat. Each set the goal is 50 reps; if you get there, stop and rest appx 5 min and begin the next set. If you can get 50 in all three sets, see Andy for level 2 (there are 4 levels in all)

Metcon (Time)

For time:

21 Thrusters 95/65

400m Sprint

(3 minute rest)

15 Thrusters 115/80

400m Sprint

(3 minute rest)

9 Thrusters 135/95

400m Sprint

(3 minute rest)

6 Thrusters 155/105

400m Sprint

(3 minute rest)

3 Thrusters 185/135

400m Sprint
Time is whatever is on the clock after the final 400.

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