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Tuesday 160216

16
Feb

Tuesday 160216

Announcements

This Thursday will be free to bring a friend to all classes. We will also be doing the “ROMWOD” at 7pm on Thursday instead of the regular wod. Ask your coaches for more info on the ROMWOD or check out romwod.com. romwod 🙂

Boise CrossFit – CrossFit

Weightlifting

Front Squat

Every 2 minutes for 8 minutes (4 sets), 3 reps, build from 50-85% over the 4 sets. Rest until 10:00 and with 77%, do one set of max reps.

Metcon

CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:

100/65 Thruster, 3 reps

3 Chest to bar Pull-ups

100/65 pound Thruster, 6 reps

6 Chest to bar Pull-ups

100/65 pound Thruster, 9 reps

9 Chest to bar Pull-ups

100/65 pound Thruster, 12 reps

12 Chest to bar Pull-ups

100/65 pound Thruster, 15 reps

15 Chest to bar Pull-ups

100/65 pound Thruster, 18 reps

18 Chest to bar Pull-ups

100/65 pound Thruster, 21 reps

21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.