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Wednesday 170920

19
Sep

Wednesday 170920

Boise CrossFit – CrossFit

Team series gets announced today! First event is already posted, 9-15-21 synchro thrusters 95/65 and bar facing burpees. Get a partner and get registered at games.crossfit.com. We will have 3 hours on Saturday and Sunday open for you to perform the workouts. 10am-1pm.

Weightlifting

Back Squat

Set 1 – 4 reps @ 65-70%

Set 2 – 3 reps @ 75-80%

Set 3 – 2 reps @ 80-85%

Set 4 – 1 rep @ 85-90%

Short rest then immediately into…

Every 2 minutes, for 10 minutes (5 sets):

Back Squat x 6 reps @ 70%

Metcon

1000m Row (Time)

Max Effort 1000m Row

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