WOD

Boise CrossFit – CrossFit

Details for Saturday are live at https://facebook.com/events/s/fundraiser-wod-for-dani/205692700512958/?ti=icl

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Bergeron Beep Test (AMRAP – Rounds and Reps)

EMOM for as long as possible:

7 Thrusters, 75/55

7 Pull ups

7 Burpees
Minimum number of rounds will be 10. But you will have up to 20 minutes to complete them. Scale reps to 5’s or 3’s if necessary to get 4 rounds done at the EMOM pace.

Boise CrossFit – CrossFit

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Deadlift (10-10-10-10-10)

Boise CrossFit – CrossFit

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Push Press (10-10-10-10-10)

Boise CrossFit – CrossFit

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Back Squat (10-10-10-10-10)

Boise CrossFit – CrossFit

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Metcon (Time)

Teams of 2

50 Power Cleans (135/95)

40 Power Cleans (155/105)

30 Power Cleans (185/125)

20 Power Cleans (205/135)

10 Power Cleans (225/155)

Boise CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

In a team of 2

As many rounds and reps as possible in 20 minutes

Alternate complete rounds with your partner

10 Kettlebell swings 70/53lb

10 Calorie row

10 Burpees over the rower

Boise CrossFit – CrossFit

Tomorrow is a bring a friend day!

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CrossFit Linchpin Test 5 (Time)

For time:

20 Back Squats 225/155

2 mile run

20 Back Squats 225/155

*Use a rack