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Wednesday 170215

14
Feb

Wednesday 170215

Boise CrossFit – CrossFit

Thursday is bring a friend day. All classes free to try!

Skill work

3 rounds

10 Box jumps

10 Burpees

10 Overhead walking lunges (up to 50/35lb)

Rest 1 minute

Weightlifting

Deadlift

*Set 1 – 10 reps @ 55% of 1-RM

*Set 2 – 10 reps @ 65%

*Set 3 – 6 reps @ 70-75%

*Set 4 – 8 reps @ 75-80%

*Set 5 – 6 reps @ 80-85%

*Set 6 – 4 reps @ 90-95%

Rest 2-3 minutes between sets.

Metcon

Metcon (4 Rounds for time)

Four rounds for time:

Run 400 meters

Rest 2 minutes