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WOD

7
Jun

Saturday 190608

Boise CrossFit – CrossFit

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0-23: Double pyramid Helen (Time)

Run 1,200 meters (2x600m loops)

63 kettlebell swings (1.5/1 pood)

36 pull-ups

Run 800 meters

42 kettlebell swings

24 pull-ups

Run 400 meters

21 kettlebell swings

12 pull-ups
23 minute cap

24-30: 6 Minutes to Establish a 1-RM Shoulder to Overhead (Weight)

**previously 4 min

6
Jun

Friday 190607

Boise CrossFit – CrossFit

Officially a friend day! All classes are free to try

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Tuft Enough (AMRAP – Rounds and Reps)

Teams of 3, AMRAP 22 minutes

One person does one complete round then tags next partner

12 Calorie bike

10 Sandbag squats (bearhug) 80lbs

8 “Bag facing” burpees

4
Jun

Wednesday 190605

Boise CrossFit – CrossFit

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Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

Metcon (No Measure)

3 rounds NOT for time

10 Strict toes to bar

15 Hip extensions

15-20 Reverse snow angel

3
Jun

Tuesday 190604

Boise CrossFit – CrossFit

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Metcon (4 Rounds for time)

4 rounds for times

800m run

rest 3 minutes
Runs need to be under 5 minutes. Scale appropriately

Metcon (No Measure)

5 minutes practicing scales

5 minutes of stretching