WOD

Boise CrossFit – CrossFit

Barbells for Boobs – Ugly Christmas Sweater edition coming Dec 15th

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Metcon (Time)

Teams of two

225/175 Calorie bike

225 Wallball shots

Partners switch on the minute ONLY
25 minute cap

Boise CrossFit – CrossFit

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Sage at 20 (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 20 minutes of:

20 Thrusters (135/95lb)

20 Pull-ups

20 Burpees

Boise CrossFit – CrossFit

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Metcon (Time)

5 rounds for time

50’ handstand walk

3 rope climbs

Boise CrossFit – CrossFit

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Metcon (5 Rounds for time)

5 rounds, each for time, of:

Run 800 meters

Rest 3 minutes
Target time should be 5 minutes or less, scale as needed

Boise CrossFit – CrossFit

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Hang Power Clean (3-3-3-3-3-3)

Boise CrossFit – CrossFit

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Weightlifting

Overhead Squat (2-2-2-2 @ 33×2)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 minutes of:

20 push-ups

50 squats

Boise CrossFit – CrossFit

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Metcon (Time)

In a team of 2, one works/one rests

40-30-20-10

Knees to elbows

Push press 125/85

Sandbag squat (bear hug, AHAP)