WOD

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

Boise CrossFit – CrossFit

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Weightlifting

Overhead Squat (12 minutes to build to a heavy double )

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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.

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

Boise CrossFit – CrossFit

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Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cash Out

15 Man makers 50/35

Push-up on dbs

Row

Row

Power clean

Push press

Boise CrossFit – CrossFit

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Power Snatch (3-3-3-3-3-3-3)

Not necessarily looking for touch and go, but if you drop, get set up again within 5-7 seconds.

Boise CrossFit – CrossFit

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Metcon (Time)

5 Rounds

20/15 Calorie Bike

20 Single Dumbbell Step-back Lunges (50/35)

20 10 Meter Shuttle Sprints