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Tuesday 150929

29
Sep

Tuesday 150929

Boise CrossFit – CrossFit

Weightlifting

Back Squat (4×12 (Complete a set Every 3 mins))

* Weight can stay the Same across, or go Up each set (not Down!)….Challenge Yourself !!! *

Metcon

Metcon (2 Rounds for reps)

Alternating tabata heavy wallball and heavy double unders

20 seconds for max reps heavy wallball shots

10 seconds rest

20 seconds for max reps beaded rope double unders

10 seconds rest

That is one round. Repeat for 8 total rounds.

Score will be your lowest set of wallball and you lowest set of doubles.
Use the heaviest ball you can handle and only beaded ropes for “rx’d”. put ball weight under notes. Use round 1 to score wallball and round 2 to score double unders