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WOD

18
Nov

Tuesday 191119

Boise CrossFit – CrossFit

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Metcon (3 Rounds for reps)

1 min max reps strict pull-ups

1 min max box jump overs 24/20″

1 min max l-sit (seconds)

Rest 3 minutes, repeat

Rest 3 minutes, repeat

15
Nov

Saturday 191116

Boise CrossFit – CrossFit

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The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
After a thourough warmup, you are allowed only three attempts at each lift, whether its a good lift or a miss. Only three.

14
Nov

Friday 191115

Boise CrossFit – CrossFit

Friend Friday’s are officially back!

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Metcon (4 Rounds for reps)

In a team of 3

Max cal row in 9 minutes

Max med ball sit-ups (passing to partner) in 5 minutes

Max cal bike in 7 minutes

Max synchro* burpees in 3 minutes

*two partner synchro, third partner may rest. Or three partner synchro if you’re feeling it